Ten Percent Happier with Dan Harris

Ten Percent Happier with Dan Harris

By Ten Percent Happier

New episodes come out every Monday, Wednesday and Friday for free, with 1-week early access for Wondery+ subscribers.

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.


Episodes

470: An Episode About Anger | Jacoby Ballard

In this episode, the social justice educator and activist Jacoby Ballard talks about a universal, or near universal, issue: anger. And, he offers us two mental skills that can help channel anger into something even more powerful and effective. Those skills are forgiveness and equanimity. Ballard is a meditation and yoga teacher and the author of a new book called, A Queer Dharma: Yoga and Meditations for LiberationContent Warnings: There are some brief references to sensitive topics, including trauma and suicide. In this episode we talk about: How he went from an activist largely fueled by anger to a dharma teacher with a very different approachThe sometimes useful role of anger in activism and the danger of being stuck in anger modeThe subtle but powerful move of getting in touch with what is beneath our angerUsing annoyance as a jumping off point for inner investigationWays to work with anger and learning to discharge the energy in our body Forgiveness, including forgiving ourselvesGetting over our need to be rightEquanimity, or as Jacoby calls it, his “tussle with equanimity”Full Shownotes: https://www.tenpercent.com/podcast-episode/jacoby-ballard-470See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
06/07/221h 10m

469: A Mystery That Matters | Anil Seth

How, on this planet, did we go from molten lava and shifting tectonic plates to sentient beings? How are you awake and aware right now? Who and where and what exactly is the “you” that is experiencing everything?Guest Anil Seth says that exploring these questions can lead to real and radical changes in your life, including reducing your emotional reactivity.Seth is a Professor of Cognitive and Computational Neuroscience at the University of Sussex, Co-Director of the Sackler Centre for Consciousness Science and Editor-in-Chief of Neuroscience of Consciousness. His TED Talk on consciousness has been viewed over 13 million times. Most recently, he is the author of Being You: A New Science of Consciousness.In this episode we talk about: How brains give rise to consciousness The bundle theory of selfThe comfort in thinking of the self as impermanentA new way to think about emotional statesHow Seth’s personal experience with long COVID has changed his own sense of selfThe question of whether we have free willWhether machines can be conscious – and whether we should be afraid of artificial intelligenceFull Shownotes: https://www.tenpercent.com/podcast-episode/anil-seth-469See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
04/07/221h 16m

468: Meditating on a Mystery | Bonus Meditation with JoAnna Hardy

What and who are you? In this advanced exploration, you are invited to contemplate what is and isn’t definable about your identity.About JoAnna Hardy:JoAnna Hardy is an insight meditation (Vipassanā) practitioner and teacher. She is also on the faculty at the University of Southern California, a meditation trainer at Apple Fitness+, a founding member of the Meditation Coalition, a teacher's council member at Spirit Rock Meditation Center, and a visiting retreat teacher at Insight Meditation Society. To find this meditation in the Ten Percent Happier app, you can search for ”Exploring Identity,” or click here: https://10percenthappier.app.link/content?meditation=a40fbc27-1341-496e-978a-3e462fce5bc0.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
01/07/2211m 44s

467: Five Ways to be Less Distracted | Shaila Catherine

One of the most common and insidious complaints of meditators is distraction, which can be a frustrating and difficult obstacle. Even the Buddha himself acknowledged this common problem and laid out some detailed practices for dealing with it. In this episode, Shaila Catherine outlines the Buddha’s five strategies to help us tackle distractions, which can be applied to our meditation practice as well as other aspects of our lives.Catherine is a dharma teacher whose latest book is called Beyond Distraction: Five Practical Ways to Focus the Mind. She is also the founder and principal teacher at Insight Meditation South Bay and has 40 years of practice, including nine years, cumulatively, of silent retreat. Her first TPH appearance, which we called How to Focus, aired in May 2021. In this episode we talk about: The Buddha’s struggles with distractionShaila’s attempts to make the teachings of the Buddha accessible to contemporary mindsThe importance of getting to know your own thought patternsThe counterintuitive strategy of “avoid it, ignore it, forget it”Replacing seduction with mindfulnessDeveloping a flexibility of mindWhy we’re vulnerable to our own tendencies when we’re not mindfulFull Shownotes: https://www.tenpercent.com/podcast-episode/shaila-catherine-467See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
29/06/221h 9m

466: The Science of Handling Uncertainty | Maya Shankar

It seems like a design flaw in our species that we live in a world of constant change yet most of us are not comfortable with uncertainty. In this episode, we talk to Maya Shankar about how to get better at dealing with change and to stop seeking what scientists call “cognitive closure.”Shankar is a former Senior Advisor in the Obama White House, where she founded and served as Chair of the White House Behavioral Science Team. She also served as the first Behavioral Science Advisor to the United Nations, and is currently a Senior Director of Behavioral Economics at Google. She is the host of the Pushkin Industries podcast A Slight Change of Plans, which was named Best Show of the Year in 2021 by Apple. In this episode we talk about: Why humans are so uncomfortable with uncertainty and changeWhat a behavioral scientist actually does in the worldWhy even the host of a podcast about change isn’t immune to the uncertainties of life The benefits of cultivating a more malleable sense of selfWhy humans are such bad forecastersThe importance of auditing yourself when you’re undergoing a big changeHow to take advantage of big reset momentsThe concept of cognitive closure and why encouraging an open mind can make us more resilient  Full Shownotes: https://www.tenpercent.com/podcast-episode/maya-shankar-466See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
27/06/2259m 29s

465: Dismantling Perfectionism | Bonus Meditation with La Sarmiento

Nourish yourself with some kindness and shift away from self-criticism towards accepting yourself fully, even your hardest parts.About La Sarmiento:La Sarmiento is the the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA+ Sanghas and a mentor for the Mindfulness Meditation Teacher Certification Program and for Cloud Sangha. They graduated from Spirit Rock Meditation Center's Community Dharma Leader Training Program in 2012. As an immigrant, non-binary, Filipinx-American, La is committed to expanding access to the Dharma. They live in Towson, MD with their life partner Wendy and rescue pups Annabel and Bader.To find this meditation in the Ten Percent Happier app, you can search for “Dismantling Perfectionism, Accepting Yourself,” or click here: https://10percenthappier.app.link/content?meditation=dd701886-ad66-417a-b466-cdefb92ff5c8.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
24/06/226m 27s

464: How to Keep Friendships From Imploding | Esther Perel

“The quality of your relationships determines the quality of your life.” These words from the legendary Esther Perel have the power to genuinely change your outlook on life. But while it’s easy to hear them and immediately have your mind go to family relationships or romantic relationships, today we’re going to talk about friendships. Friendships can be massive contributors to mental health. They can also, when they go pear-shaped, be the source of abundant misery. Today’s guest is the legendary Esther Perel. Her resume is beyond impressive: She is a psychotherapist and New York Times bestselling author of books such as Mating in Captivity. Her TED talk has attracted more than 30 million views. She is fluent in nine languages.  She is the host of the popular podcasts Where Should We Begin? and How’s Work? And her latest project is called Where Should We Begin - A Game of Stories with Esther Perel. In this episode we talk about: How the pandemic has impacted our friendshipsEsther’s contention that “love and commitment and intimacy don’t just belong to the world of romantic couples”What makes friendship unique, in good ways and tricky waysWhat to consider when determining whether to confront a difficulty in a friendshipHow to conduct a self-assessment of yourself as a friendHow systematic we should be about cultivating and maintaining our friendshipsHow to reconnect with friends authenticallyWhether or not we can have platonic friendships across the gender spectrumHow to handle friendships when you’re in a romantic relationship, including friendships you share, friendships with those with whom your partner doesn’t get along, and friendships with exesContent warning: There are some brief references to sensitive topics, including suicide. *Esther Perel invites you and a colleague to apply for a session with her that will be part of the new season of her podcast How's Work? Her team is looking for work pairs, co-founders, colleagues, managers, or any combination to join her for a session to explore the future of work together. Apply here.Full Shownotes: https://www.tenpercent.com/podcast-episode/esther-perel-464See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
22/06/2250m 50s

463: Solutions to all of Your Moral Dilemmas | Michael Schur

Life is filled with all kinds of moral dilemmas— from the mundane to the momentous. Should I lie and tell my friend that I like her ugly shirt? Can I still enjoy great art if it was created by terrible people? How much money should I give to charity? Ultimately, does anything we do even matter?In today’s conversation, television writer and producer, Michael Schur helps us to navigate our moral dilemmas and answer some of these difficult questions. Schur is best known for creating and co-creating such shows as Parks and Recreation, Brooklyn Nine-Nine, The Good Place, and Rutherford Falls. Additionally, he has worked on shows like The Office, Master of None, The Comeback, and Hacks. He is also the Author of How to Be Perfect: The Correct Answer to Every Moral Question. In this episode we talk about: What got him started on the road to reading philosophy and studying ethicsThe so-called “trolley problem”Trusting your gutNatural states of virtueThe evolutionary advantages of virtueAnd how white lies can be beneficial in a complicated and messy societyThis interview was recorded in person at the TED conference in April of 2022, where both Michael Schur and Dan Harris spoke.Full Shownotes: https://www.tenpercent.com/podcast-episode/michael-schur-463See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
20/06/2255m 36s

462: How to Be With What's Bugging You | Bonus Meditation with Oren Jay Sofer

Build resilience for tough situations. Learn the tools to develop self-empathy, clarifying what matters to you most and how to move forward.About Oren Jay Sofer:Oren Jay Sofer teaches mindfulness, meditation, and Nonviolent Communication in secular and Buddhist contexts. Oren has practiced meditation in the early Buddhist tradition since 1997, beginning his studies in Bodh Gaya, India with Anagarika Munindra and Godwin Samararatne. He is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and a graduate of the IMS - Spirit Rock Vipassana Teacher Training, and current member of the Spirit Rock Teachers Council.Oren is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication, a practical guidebook for having more effective, satisfying conversations.To find this meditation in the Ten Percent Happier app, you can search for “Self Empathy,” or click here: https://10percenthappier.app.link/content?meditation=c547f8dc-f150-464a-ba59-3131a4bf6944.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
17/06/226m 55s

307: The Science of Emotional Intelligence | Daniel Goleman

How much would your relationships improve if you could up your emotional intelligence game? That phrase, “emotional intelligence” or EQ, entered the lexicon over 25 years ago, when Daniel Goleman wrote a book by the same name. In this episode, Daniel Goleman talks about the four components of emotional intelligence and how we can develop these skills in our daily lives.  Golman is a Harvard-trained psychologist who, along with other contemplative luminaries such as Joseph Goldstein, Sharon Salzberg and Jon Kabat-Zinn, went to Asia and discovered meditation in the 1960s— making it a huge part of their lives and careers. In this episode we talk about: The four components of emotional intelligence, how to develop them, and why these skills matter so much during the middle of a pandemic Empathy and relationship management in the age of zoomThe “marshmallow test” and impulse controlA phenomenon he calls, “amygdala hijacks”Why so many Jewish kids in the sixties and seventies got turned on to Buddhism  Full Shownotes: https://www.tenpercent.com/podcast-episode/daniel-goleman-repostSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
15/06/2257m 27s

461: 4 Ways Not To Be Owned By Your Sh*t | Susan David

It’s completely natural when dealing with anxiety, depression, anger, shame, or any other unpleasant emotion, to just want it to go away.Guest Susan David says that these discomforts are the price of admission to being alive and offers an approach called emotional agility as a way to navigate them. Susan David, Ph.D. is a psychologist at Harvard Medical School and author of a book called Emotional Agility. Her TED Talk on the subject has been viewed more than eight million times. In this episode we talk about: Her definition of emotional agility The four skills of emotional agilityWhy she says our emotions are data, not directivesHow to move skillfully through a world that “conspires against us seeing ourselves”How to avoid emotional “fusion”The power of tiny tweaksAnd “emotional granularity”— what it is, why it matters and how to practice it Full Shownotes: https://www.tenpercent.com/podcast-episode/susan-david-461See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
13/06/2258m 46s

460: This Will Put Things in Perspective for You | Bonus Meditation with Alexis Santos

Start focused on what's truly important. When you pause to remember the big picture, your day can move forward grounded in integrity & wisdom.About Alexis Santos:Alexis Santos is a featured teacher on the Ten Percent Happier app and has been in the field of mindfulness and meditation since 2001. He has been a long-time student of Sayadaw U Tejaniya, with whom he ordained as a Buddhist monk, and has taught at retreat centers around the globe.To find this meditation in the Ten Percent Happier app, you can search for “Wake Up With Perspective,” or click here: https://10percenthappier.app.link/content?meditation=cb852965-67e4-4b4c-a2d0-c3765c3224bc.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
10/06/226m 8s

459: 5 Ways To Get Over Yourself | Pascal Auclair

The phrase, “Get over yourself” is often used in a flippant way, but it’s actually speaking to a deep human need to get out of our heads and off our own backs. At a fundamental level, this is what Buddhism is all about— seeing through the illusion of the self, which can be the source of so much of our suffering. In this episode guest Pascal Auclair talks about how we can unlock this suffering through the use of a foundational Buddhist list called the five aggregates. Pascal Auclair has been immersed in Buddhist practice and study since 1997. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. He is a co-founder of True North Insight and one of their guiding teachers.In this episode we talk about: How the five aggregates got Auclair hooked on Buddhist practice and philosophyThe five aggregates as a way to work with difficultyLiving with the non-negotiable prospect of dyingPaying attention to pleasant, unpleasant and neutral feeling toneMeditation training as a way to understand that experiences are conditionalFull Shownotes: https://www.tenpercent.com/podcast-episode/pascal-auclair-459See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
08/06/221h 11m

458: You Don’t Have to be Miserable While Doing Important Work | adrienne maree brown

Our culture has oddly conflicting views about pleasure. In this episode, author adrienne maree brown explores the importance of pleasure and how it changes your experience of the world. adrienne maree brown is the writer-in-residence at the Emergent Strategy Ideation Institute, and author of Grievers (the first novella in a trilogy on the Black Dawn imprint), Holding Change: The Way of Emergent Strategy Facilitation and Mediation, We Will Not Cancel Us and Other Dreams of Transformative Justice, Pleasure Activism: The Politics of Feeling Good, Emergent Strategy: Shaping Change, Changing Worlds and the co-editor of Octavia’s Brood: Science Fiction from Social Justice Movements and How to Get Stupid White Men Out of Office. She is the cohost of the How to Survive the End of the World, Octavia’s Parables and Emergent Strategy podcasts. adrienne is rooted in Detroit.In this conversation we talked about:What is pleasure activismThe role of sex and drugsWhy we should say yes moreHow to be in touch with our sense of “enough”The role of gratitude The line between commitment and detachmentHow she defines authentic happinessHer self-description as “a recovering self-righteous organizer,” and why self-righteousness actually leads to powerlessnessContent Warning: Discussions of sex and drugs. Full Shownotes: https://www.tenpercent.com/podcast-episode/adrienne-maree-brown-458See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
06/06/221h 14m

457: What’s Going on When You’re Procrastinating? | Jay Michaelson

Acknowledging the hard feelings that accompany procrastination can help you alleviate avoidance and accomplish the task at hand.About Jay Michaelson:Dr. Jay Michaelson is a Senior Content Strategist at Ten Percent Happier and the author of seven 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 eighteen years.To find this meditation in the Ten Percent Happier app, you can search for “Procrastination Medication,” or click here: https://10percenthappier.app.link/content?meditation=5d0ef603-6af6-4b9d-bc81-7920fbda1efa.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
03/06/227m 17s

456: Time Management for Mortals | Oliver Burkeman

In a culture that values persistent productivity, one can be left feeling chronically behind. In this episode, author and recovering time management junkie, Oliver Burkeman  encourages us to stop scrambling to fit it all in by exploring the relationship between our mortality and getting things done. Oliver Burkeman is the author of Four Thousand Weeks: Time Management for Mortals. Former guest Adam Grant has called it, “The most important book ever written about time management.” This is Oliver’s second appearance on the show. Burkeman joined us on the show a few years ago to talk about his other book, The Antidote: Happiness for People Who Can’t Stand Positive Thinking. He also writes a bi-weekly email newsletter called The Imperfectionist.In this conversation, we talk about: Why accepting mortality is a crucial step in improving our relationship to timeHis conviction that it’s not about being more efficient. It’s about knowing what to neglectPatience as a superpower and the impatience spiralThe benefits of burning bridgesBecoming a better procrastinatorThe benefits of restWhat he calls “cosmic insignificance therapy”Practical tips, such as the “fixed volume approach to productivity,” the value of serialization, and strategic underachievement. Full Shownotes: https://www.tenpercent.com/podcast-episode/oliver-burkeman-456See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
01/06/221h 9m

212: The Likeability Trap | Alicia Menendez

Our guest this week is Alicia Menendez, an award-winning journalist, who finds herself in a common position for many women: caring way too much about what others think of her. Be nice, but not too nice. Be successful, but not too successful. Just be likable, whatever that means. In the workplace strong women are often criticized for being cold, while warm women may be seen as pushovers. In her book, The Likeability Trap, and in this conversation, she discusses this issue and explains how and why both men and women should combat it.In this conversation, we talk about: The aforementioned likability trapThe structural imbalance in feedback for women and men in the workplaceThe things for men to consider as they engage with women in the workplaceFull Shownotes: https://www.tenpercent.com/podcast-episode/alicia-menendez-212See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
30/05/221h 5m

454: A Meditation for Self-Criticism| Bonus Meditation with Diana Winston

Tune in mindfully to help alleviate the pain of feeling unworthy and cultivate more compassion and joy for yourself.About Diana Winston:Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center and the other of The Little Book of Being: Practices and Guidance for Uncovering Your Natural Awareness. She has taught mindfulness since 1999 at hospitals, universities, corporations, nonprofits, and schools in the US and Asia. She developed the evidence-based Mindful Awareness Practices (MAPS) curriculum and the Training in Mindfulness Facilitation, which trains mindfulness teachers worldwide. She is also a founding board member of the International Mindfulness Teachers Association. To find this meditation in the Ten Percent Happier app, you can search for “Unworthiness,” or click here: https://10percenthappier.app.link/content?meditation=59c693e4-de4c-4e08-8eee-95fb36296938.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
27/05/225m 47s

453: An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham

Sometimes part of healing trauma means learning how to be human. This episode is the last episode of our Mental Health Reboot series to mark Mental Health Awareness Month. Dr. Jacob Ham, who was introduced in Stephanie Foo’s episode earlier this week, helped Stephanie through her case of complex PTSD and discusses how to live with the hardest things that have happened to you. Dr. Ham is the Director of the Center for Child Trauma and Resilience and Clinical Assistant Professor of Psychiatry at the Icahn School of Medicine at Mount Sinai. He sees children, youth, adults, and families across the age range and for a variety of issues. In this episode we talk about: What Dr. Ham says may be the “most important thing he’s discovered” as a therapistWhy he shuts down his clients’ attempts to intellectualize their experiencesKairos versus kronos Why Dr. Ham says the Incredible Hulk is so important to himThe concept of mentalizationWhat it means to love exquisitelyAnd whether or not we have to learn to love ourselves before we can learn to love othersContent Warning: Explicit language.Full Shownotes: https://www.tenpercent.com/podcast-episode/jacob-ham-453See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
25/05/221h 7m

452: How To Live With The Worst Things That Ever Happened To You | Stephanie Foo

We’ve all had difficult, and sometimes horrible things happen to us. While some people may be luckier than others, it’s rare that anyone goes unscathed. This episode is part of our Mental Health Reboot series to mark Mental Health Awareness Month. In this episode, Stephanie Foo shares her story of being diagnosed with complex PTSD and how she learned to process her trauma and live with her past. The result of her journey is a new book called What My Bones Know: A Memoir of Healing from Complex Trauma. Stephanie Foo is a journalist and radio producer. Her previous work includes This American Life, The Cut, Reply All, and 99% Invisible. Her writing has been featured in The New York Times and Vox. In this conversation we talk about: The various therapies, meditation styles, and wellness modalities Stephanie explored to help process her traumaWhat actually worked for her, and how it might be relevant to other survivorsShame, gratitude, and self-loveHer transformative work with Dr. Jacob Ham, who will be featured in another episode this week. Content Warnings: Discussions of trauma and abuse, references to addiction and mental health challenges. Explicit language. Full Shownotes: https://www.tenpercent.com/podcast-episode/stephanie-foo-452See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
23/05/2249m 53s

451: Don’t Take What Happens in Your Head Personally | Bonus Meditation with Joseph Goldstein

Emotions can feel so personal. Joseph helps you get your feet back under you. Remember: your mind doesn't have to push you around.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 “Releasing Moods & Emotions,” or click here: https://10percenthappier.app.link/content?meditation=63bba532-84e7-4dd1-a0df-5f734be86239.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
20/05/226m 16s

450: The Science of Loss and Recovery | Mary-Frances O’Connor

Very few of us will live a life without loss. As part of our Mental Health Reboot series in recognition of Mental Health Awareness Month, this week’s episodes talk a lot about grieving. Mary-Frances O’Connor, an expert in bereavement research, explores the science of how we grieve and experience loss, whether it’s a job or a loved one. Mary-Frances O'Connor is an Associate Professor of Clinical Psychology and Psychiatry at the University of Arizona, where she is also the Director of Clinical Training. And she is the author of a book called The Grieving Brain.In this episode we talk about: The distinction between grief and grievingHow her Buddhist practice has influenced her understanding of griefWhether or not we can ever quote/unquote “get over it”Why she argues for “a really big toolkit of coping strategies” How to understand the work of Elizabeth Kübler-Ross todayWhat grieving looks like in a pandemicWhat to say to people who are grievingThe new diagnosis of prolonged grief disorderContent Warning: Brief mention of suicide. Full Shownotes: https://www.tenpercent.com/podcast-episode/mary-frances-oconnor-450See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
18/05/221h 6m

449: Loss is Inevitable. Here’s How to Handle It. | Kathryn Schulz

There is an unstoppable flow of gain and loss within our lives. Processing this flow helps us to develop equanimity. In this conversation, Pulitzer Prize-winner and New Yorker staff writer Kathryn Schulz discusses her new book Lost and Found: A Memoir, in which she explores experiencing both a huge loss anda huge gain, and how to live in a world where both happiness and pain commingle. In this episode we talk about: How humans experience griefA gift you can give to the grievingWhy she loves the clichés that remind us to enjoy the momentHer broad understanding of the term “loss”Why the key word in ‘lost and found’ is “and” What she’s learned about compromising in relationshipsFull Shownotes: https://www.tenpercent.com/podcast-episode/kathryn-schulz-449See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
16/05/2259m 42s

448: Your Umbrella in a Sh*t Storm | Bonus Meditation with Matthew Hepburn

Learn to find a feeling of protection and trust during a downpour of stressful thoughts or overwhelm.About Matthew Hepburn :Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world.Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.Matthew is the host of the Twenty Percent Happier podcast, where you'll get to eavesdrop on people getting real about the challenges all of us face, and you’ll hear how through meditation, those challenges are transformed.To find this meditation in the Ten Percent Happier app, you can search for “Shelter in a Storm: Finding Refuge,” or click here: https://10percenthappier.app.link/content?meditation=8e3f8e99-e4b3-4c54-b46d-f57647b254db.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
13/05/226m 25s

340: The Science of Hope | Jacqueline Mattis

How does hope work? In this episode from the archives, Rutgers University clinical psychologist Dr. Jacqueline Mattis discusses hope from a scientific perspective and how we can cultivate it. Dr. Mattis, who is also a Dean of faculty at Rutgers, did not start her career wanting to study hope. She started out studying spirituality and religiosity, specifically concentrating her field work and interviews in African-American and Afri-Caribbean urban communities. She wanted to know why people living under high stress conditions so often choose to be good and compassionate. And that research ultimately led her to hope.In this episode we talk about: How her family history influenced her relationship to optimism and faith The difference between spirituality and religiosity The benefits of hope and skills to cultivate itThe ways hope can go wrongAnd the benefits of denialFull Shownotes: https://www.tenpercent.com/podcast-episode/jacqueline-mattis-340-repostSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
11/05/221h 9m

447: Jonathan Van Ness on Shame, Shopping, Bodies, and Hope

How do you find hope in a lifetime that has experienced more trauma than most? Guest Jonathan Van Ness says that the key is to stay curious and focus on happiness and joy, even if it’s just in a tiny corner.Jonathan Van Ness is a hairstylist by trade and best known as one of the hosts of the Netflix series Queer Eye. He is also the author of Love That Story and the New York Times bestselling memoir Over the Top, and the host of the podcast Getting Curious with Jonathan Van Ness. In this episode we talk about: The universality of processing griefWhat a “window of tolerance” means Getting curious about shameBody dysmorphiaJVN’s complex and contradictory feelings about shoppingWhat “parts therapy” or Internal Family Systems therapy isSetting boundariesConnecting and cultivating joy Content Warning: Explicit language and mentions of sexual abuse, substance amuse, body dysmorphia, and references to sex. Full Shownotes: https://www.tenpercent.com/podcast-episode/jonathan-van-ness-447See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
09/05/2244m 8s

446: How to Use Meditation for Sleep | Bonus Meditation with Anushka Fernandopulle

This body scan meditation is designed to be simple and relaxing. It's the perfect bedtime companion for a good night's rest.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 “Bedtime Body Scan,” or click here: https://10percenthappier.app.link/content?meditation=33b34fe4-6b04-43f6-b2cd-51a9bb83fce2.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
06/05/225m 35s

445: The Science of Sleep | Dr. Sara Mednick

If you’re trying to improve your sleep, thinking about doing so right before you get into bed might not be the best approach. Dr. Sara Mednick, is a cognitive neuroscientist at the University of California, Irvine, and the author of the new book The Power of the Downstate. This episode is part of our month-long “Mental Health Reboot” series to mark Mental Health Awareness Month. According to her research, Dr. Mednick says that we need to take a more holistic approach to getting better sleep, and that sleep is just one of the ways that our bodies rest and restore.  In this conversation, we talk about:The nuances of nappingDr. Mednick’s definition of the “downstate”Whether there are practices that can compensate for poor sleepWhy heart rate variability is an important measurement of healthWhy sex is so helpful for sleepAnd when to take melatonin to best effectFull Shownotes: https://www.tenpercent.com/podcast-episode/sara-mednick-445See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
04/05/2252m 45s

444: How to Sleep Better | Diane Macedo

Sleep may be the apex predator of healthy habits, so why are so many of us getting terrible sleep? Guest Diane Macedo launched a very detailed personal investigation in order to fix her sleeping habits and joins us for the first episode of a month-long “Mental Health Reboot” series we’re doing to mark Mental Health Awareness Month. Diane Macedo is the author of the new book The Sleep Fix: Practical, Proven, and Surprising Solutions for Insomnia, Snoring, Shift Work, and More. As an ABC News anchor and correspondent, she appears on Good Morning America, World News Tonight, and Nightline. She’s also the daytime anchor for ABC News Live. In this episode we talk about: Key signs that you’re not getting enough sleepDo sleeping pills really workWhen and how to find a sleep specialistHow to deal with performance anxiety around sleep The difference between sleep deprivation and insomniaMindfulness and sleepAnd the biggest sleep mythsFull Shownotes: https://www.tenpercent.com/podcast-episode/diane-macedo-444See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
02/05/221h 4m

443: More Than A Feeling | Saleem Reshamwala

Most of us have gotten at least a little emotional at some point recently.  It’s natural. But why do we have emotions and how much should we pay attention to them on any given day?  Can we learn to skillfully choose which emotions to listen to and which ones to just let move on by?In More Than A Feeling, the latest podcast from Ten Percent Happier, host Saleem Reshamwala goes on a real life quest to find the answers to these questions. He’ll experiment with neuroscientists, dive into stories with historians and philosophers, and document how musicians, therapists, hairdressers and airplane pilots work with emotions.About Saleem Reshamwala:Saleem Reshamwala is the host of More Than A Feeling, Ten Percent Happier's podcast about human emotions. He is an Emmy-nominated producer, for his video work on implicit bias with the New York Times, a winner in the Best Music Video category at Harlem's Hip Hop Film Festival, and a mentor for The Sauce Fellowship, a Southern youth digital storytelling program in conjunction with the New Orleans Video Access Center.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
29/04/221h 37m

442: Get Happier Without Losing Your Edge | Kamala Masters

Can you become happier, more balanced, and practice equanimity without losing your edge? Guest Kamala Masters was one of the teachers at Dan’s first ever meditation retreat. In this episode she dives into how to develop equanimity and shares her story of learning how to practice meditation during her everyday life while raising three children on her own. Kamala Masters has been meditating since the 1970s, first with Anagarika Munindra, who was Joseph Goldstein’s first teacher, and then with the Burmese master Sayadaw U Pandita with whom she twice temporarily ordained as a Buddhist nun. More recently, she’s been training with another Burmese master we’ve talked about here on the show, Sayadaw U Tejaniya. She is a Guiding Teacher at the Insight Meditation Society, and the co-founder of the Vipassana Metta Foundation, which developed the Maui Dharma Sanctuary.In this conversation we talk about: What is equanimity?The most common misconception about equanimityThe near and far enemies of equanimity The power and limitations of setting intentionsFull Shownotes: https://www.tenpercent.com/podcast-episode/kamala-masters-442See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
27/04/2258m 34s

441: A Thing Most Men Won’t Talk About | Aaron Flores

Why is it that many men seem unenthusiastic about discussing body image issues? We take a deep dive into this topic with Aaron Flores, a Los Angeles-based registered dietician and nutritionist, and one of the few men very active in the space of intuitive eating. Aaron talks about how capitalism ties our weight to our worthiness, and his notion that “our body is not a project.” In this episode we also discuss: What intuitive eating isHow men experience body image issues, and why they often don’t talk about it The relationship between diet culture and capitalism What “health at every size” means and why it’s sometimes controversialGuidelines for parents The role of self-compassion when it comes to food Full Shownotes: https://www.tenpercent.com/podcast-episode/aaron-flores-441See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
25/04/221h 1m

440: Meditation for Short Attention Spans | Bonus Meditation with Sharon Salzberg

Collect yourself in the morning to start off on your best foot. If you start collected, you’ll have better luck staying collected.About Sharon Salzberg:A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world.To find this meditation in the Ten Percent Happier app, you can search for “Get Going with Focus,” or click here: https://10percenthappier.app.link/content?meditation=3bd1a8a1-84f8-4be9-8f67-14eb4e0ec5feSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
22/04/226m 21s

348: How To Focus | Shaila Catherine

Many of us find our minds flitting all over the place, in meditation and elsewhere. In today’s episode we’re going to learn practical techniques for boosting concentration on and off the cushion. This is the second episode in a two-part series on focus we are airing this week.Today’s guest is an Olympic-level concentrator who has tons of tips for staying focused. We also talk about one of the more exotic meditation subjects: The altered states of consciousness called the jhanas that are available to advanced meditators who can attain deep states of concentration. Shaila Catherine is the founder of Insight Meditation South Bay, a meditation group in Silicon Valley. She has been practicing meditation since 1980 and has more than nine years of accumulated silent retreat experience. She’s the author of Focused and Fearless: A Meditator’s Guide to States of Deep Joy, Calm, and Clarity.In this conversation, we talk about:The basic building blocks of concentration in a meditation practiceCultivating the right attitude for meditationThe difference between concentration and mindfulnessWhether ‘jhana’ states are attainable for regular peopleFull Shownotes: https://www.tenpercent.com/podcast-episode/shaila-catherine-repost-348See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
20/04/221h 10m

439: Why You Can’t Pay Attention - And How to Think Deeply Again | Johann Hari

What is it about modern life that is completely disrupting our ability to focus, and how much of it is our fault? Turns out, not a lot. A number of factors from technology to our sleep habits, and even air pollution, play a role in what causes us to have about the same attention regulation skills as a kitten. In this first episode of our two-part series on focus, guest Johann Hari breaks down why our ability to pay attention is collapsing, and what we can do about it. Johann Hari is the author of Stolen Focus: Why You Can’t Pay Attention – and How to Think Deeply Again. His first book, Chasing the Scream: the First and Last Days of the War on Drugs was adapted into the Oscar nominated film The United States Vs Billie Holiday as well as a documentary series. Johann is also the author of Lost Connections: Uncovering The Real Causes of Depression – and the Unexpected Solutions which was featured in a previous episode. His TED Talks have been viewed more than 80 million times.   In this episode we talk about: Johann’s notion that there are twelve factors draining our focusHis argument for the importance of both collective and individual action to reclaim our attentionWhat he learned from a self-imposed three-month internet-free experimentHow this impacts our children, and what we might do about it Full Shownotes: https://www.tenpercent.com/podcast-episode/johann-hari-439See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
18/04/221h 19m

438: How to Stay Calm Without Being Passive | Bonus Meditation with Roshi Joan Halifax

Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty.About Roshi Joan Halifax:Roshi Joan Halifax is a Buddhist teacher, Zen priest, anthropologist, and pioneer in the field of end-of-life care. She is also the Founder, Abbot, and Head teacher of Upaya Institute and Zen Center in Santa Fe, New Mexico. Her books include Standing at the Edge: Finding Freedom Where Fear and Courage Meet, and The Fruitful Darkness: A Journey Through Buddhist Practice and Tribal Wisdom. To find this meditation in the Ten Percent Happier app, you can search for “Strong Back, Soft Front,” or click here: https://10percenthappier.app.link/content?meditation=4cfcfe2d-f5fb-4142-9bd0-3fb6b2041324.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
15/04/226m 16s

318: A New Way To Think About Your Time | Ashley Whillans (2021)

What if one of the keys to happiness is how intentional you are with your time?Ashley Whillans is an Assistant Professor at Harvard Business School and author of the book Time Smart. Her groundbreaking research has led her to radically reevaluate how she spends her own time. Her goal is to help you move from time poverty to time affluence.In this conversation, we talk about: How to do a time auditFunding time, finding time, and reframing timeThe surprising extent to which prioritizing time over money predicts happiness–and what to do if you usually do the oppositeHow to handle “time confetti”The value of canceling meetingsFull Shownotes: https://www.tenpercent.com/podcast-episode/ashley-whillans-repost-318See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
13/04/221h 11m

437: Unseating the Inner Tyrant | Ajahn Sucitto

Often, we are our own worst critic.In this episode, Buddhist monk Ajahn Sucitto explores ways to unseat the inner tyrant and make peace with the nagging voice inside of you that seems to always demand perfection, but never offer praise. Ajahn Sucitto was raised in the United Kingdom and became a monk in 1975 in the lineage of the Thai forest master, Venerable Ajahn Chah. In 1979, he helped establish Cittaviveka, also known as Chithurst Forest Monastery, in West Sussex, England where he still lives. In this episode we talk about: Strategies for addressing our inner criticWhy we shouldn’t operate at 100% The foolishness of turning our minds into courts of lawThe Buddhist precepts (or ethical guidelines)And the essential nature of sangha/communityFull Shownotes: https://www.tenpercent.com/podcast-episode/ajahn-sucitto-437See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
11/04/2249m 25s

436: Brené Brown Says You're Doing Feelings Wrong

Brené Brown has found that most people are only able to identify three emotions: happy, sad and pissed off. In this episode we explore how better understanding the full spectrum of your emotions, rather than drowning in them, can become an upward spiral. Brené Brown is the author of six #1 New York Times bestsellers. Her latest book is Atlas of the Heart, which is also the name of her new HBO Max series. Brown is a research professor at the University of Houston and a visiting professor in management at the University of Texas at Austin McCombs School of Business.She has spent the past two decades studying courage, vulnerability, shame, and empathy. Her TED talk on the Power of Vulnerability is one of the top five most-viewed TED talks in the world, with over 50 million views. We Talk About:Why she decided to map the 87 key emotions and experiencesHow she was deeply influenced by the Buddhist concept of the “near enemy”Why she no longer believes it's possible to read emotions in other people Why meaningful connections require boundariesContent Warning: This episode contains explicit language, but a clean version of the episode is available at tenpercent.com and on the Ten Percent Happier app. Full Shownotes: https://www.tenpercent.com/podcast-episode/brene-brown-436See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
08/04/2248m 34s

165: How to Argue Better | Oren Jay Sofer

This episode dives into our archives to revisit the notion of communication as a learnable skill. Often some of the most painful situations you encounter are the result of poor communication. The good news is that communication is a skill that can be learned. Author and meditation teacher Oren Jay Sofer, a leading figure in the field of interpersonal communication, breaks down how communication can be one of the most powerful levers for creating positive change in your life. Oren Jay Sofer is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication. He also teaches mindfulness, meditation and nonviolent communication in secular and Buddhist contexts. He graduated from Insight Meditation Center’s Spirit Rock Vipassana Teacher Training and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto.In this conversation, we also talk about:How to become aware of what motivates you to communicate the way you do Strategies for how to have more meaningful conversationsWhat it means to lead with presenceHow conflict has the possibility to deepen our relationships and make peace Full Shownotes: https://www.tenpercent.com/podcast-episode/oren-jay-sofer-repost-165See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
06/04/2254m 46s

435: Mind-Blowing Sex | Dr. Lori Brotto

What role does mindfulness and meditation play when it comes to sex? It may be the key to alleviating sexual distress in your relationships, and in this episode Dr. Lori Brotto talks about scientific evidence that shows how mindfulness can improve your sex life.Dr. Lori Brotto is a clinical psychologist, the director of the University of British Columbia’s Sexual Health Laboratory, the Canada Research Chair in Women’s Sexual Health; the Executive Director of the Women’s Health Research Institute; and the author of Better Sex through Mindfulness.We talk about: Mindfulness practices for individuals and couples who want to improve their sex livesThe number one cause of sexual distress and how it manifests in different gendersThe importance of “interoception” or awareness of our bodily sensationsIdentifying the most common myths about sexContent Warning: This episode includes conversations about sex.Full Shownotes: https://www.tenpercent.com/podcast-episode/lori-brotto-435See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
04/04/221h 5m

434: Meditation for Control Freaks | Bonus Meditation with Sebene Selassie

Get comfortable with uncertainty and cultivate trust in life, even in the most turbulent times.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. To find this meditation in the Ten Percent Happier app, you can search for “Trust Yourself and Breathe,” or click here: https://10percenthappier.app.link/content?meditation=7d6060b0-8c20-4fb0-860b-ed5fd7ef5914.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
01/04/227m 3s

363: How to Keep Your Relationships On the Rails | Kaira Jewel Lingo (2021)

This episode explores a Buddhist tool for resolving conflict and keeping your relationships on the rails. This tool, known as the Beginning Anew practice, was designed by the Zen master Thich Nhat Hanh, who died back in January, and who we are celebrating this week on the show. On Monday’s episode, we spoke with a long-time student of Thich Nhat Hanh, Brother Phap Dung.Today’s guest is Kaira Jewel Lingo. She was an ordained nun for 15 years in Thich Nhat Hanh’s Order of Interbeing. She's now a lay dharma teacher based on Long Island. She graduated from Stanford University with a B.A. and an M.A. in anthropology and social sciences. She’s also the author of a recent book called, We Were Made for These Times: Ten Lessons on Moving Through Change, Loss, and Disruption. This interview discusses the Beginning Anew practice and: The four steps of the practice. How even skeptics can see the value in the practice. How it can strengthen relationships and resolve conflict. Kaira Jewel's own experience with the practice as both a teacher and a practitioner.Full Shownotes: https://www.tenpercent.com/podcast-episode/kaira-jewel-lingo-repostSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
30/03/221h 3m

433: How to Suffer Well | Brother Pháp Dung

In January 2022, Thich Nhat Hanh, the Vietnamese Zen master, peace activist, poet, and author passed away. He was the founder of the International Plum Village Community of Engaged Buddhism. Dr. Martin Luther King Jr. called him “an Apostle of peace and nonviolence” when nominating him for the Nobel Peace Prize. Thousands of people came out for his funeral.   Brother Pháp Dung is making his second appearance on the show to talk about Thich Nhat Hanh. If you missed it last time he was on, Brother Pháp Dung has an incredible personal story. He was born in Vietnam in 1969 and came to the US at the age of nine. He worked as an architect/designer for four years before becoming a monk. He was very close personally with Thich Nhat Hanh, who he refers to as “Thây,” or teacher, and is now a Dharma teacher himself in Thich Nhat Hanh’s Plum Village tradition.This episode explores:The life of Thich Nhat Hanh: his path to Buddhism in the 1960’s and his exile from Vietnam for opposing the war.The meaning of “wrong view” or wrong perception. What non-separation and inter-being is. Thich Nhat Hanh’s view that birth and death are only notions.Grief, and why learning how to suffer will help you suffer less.Full Shownotes: https://www.tenpercent.com/podcast-episode/brother-phap-dung-432See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
28/03/221h 3m

432: Cut the Strings of the Malevolent Puppeteer | Bonus Meditation with Dawn Mauricio

It’s super normal to want what feels good and avoid what feels bad. Unlock your unconscious habits to make wiser & more thoughtful choices.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Ten Percent Happier app, you can search for “Making Conscious Choices,” or click here: https://10percenthappier.app.link/content?meditation=dbf8b791-9110-4200-b473-54e9e0872fdb.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
25/03/226m 52s

431: The Joys of Insignificance | Ron Siegel

Many, if not all, of us have a nonstop, ambient thought-track running through our minds of: how am I doing? How do I look? Why did I say that? Am I running behind? What do other people think of me?How did we get this way? And what do we do about it? Ron Siegel has thought a lot about this, and has plenty of practical answers, including the notion that we should lean into our insignificance. Many of us grew up being told how we were special. But Ron argues that the words, “you’re not special,” constitute extremely good news.Dr. Ron Siegel is a part-time assistant professor of psychology at Harvard Medical School and a board member at the Institute for Meditation and Psychotherapy. In his private clinical practice, he provides mindfulness-oriented psychotherapy. He is also the author of the new book, The The Extraordinary Gift of Being Ordinary: Finding Happiness Right Where You Are.The episode explores:The notion that we didn’t evolve to be happy.Why we self-evaluateThe downsides and upsides of self-assessment.Strategies for dealing with this often irrational self-grading criteria, which include mindfulness, self-compassion, and gratitude.What it means to “lean our ladder against the right wall.”Content Warning: This conversation includes brief references to mature topics, including sex and addiction.Full Shownotes: https://www.tenpercent.com/podcast-episode/ron-siegel-431See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
23/03/2259m 42s

430: From Evangelical Pastor to Buddhist Nun | Venerable Pannavati

Venerable Pannavati is a former evangelical pastor who has been ordained in three separate Buddhist traditions: Theravada, Chan, and Mahayana. She’s the co-founder and co-Abbot of Embracing-Simplicity Hermitage and Meditation Center; Co-Director of Heartwood Refuge and President of the Treasure Human Life Foundation. She teaches around the world, was a 2008 recipient of the Outstanding Buddhist Women’s Award, and currently serves as the Vice President of the US Chapter of the Global Buddhist Association.This episode explores:Why many meditators try to jump over important preliminary steps.Why Buddhism isn’t necessarily fun or easy. The utility and impact of making vows.What Venerable Venerable Pannavati calls healthy shame.Full Shownotes: https://www.tenpercent.com/podcast-episode/venerable-pannavati-430See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
21/03/2256m 13s

429: The Upside of Apocalypse | Lama Rod Owens

We’re now entering year three of the pandemic, and even though we’re in a very different stage of the game, there are still so many questions: Is it safe or ethical to return to “normal”? How do you deal with people who have different views on safety and vaccines? What do you do if you’re just bone tired of this whole mess?Today’s guest is Lama Rod Owens, who was trained in the Kagyu School of Tibetan Buddhism, holds a Master of Divinity degree in Buddhist Studies from Harvard Divinity School, and is the author of the book Love and Rage: The Path of Liberation Through Anger. Lama Rod has been kind enough to come on to the show during moments of crisis. I spoke with him shortly after the murder of George Floyd and also during the 2020 elections. As you’re about to hear, one of the core arguments he will make is that apocalypse (and he has a broad understanding of what that word means) can present an opportunity. This episode explores:The benefits of having an existing practice in times of heightened anxiety and uncertainty.Developing a direct, open relationship with fear.Working with regret.Why taking care of yourself is not selfish.Lama Rod’s take on social media and watching TV as a way to reset. The obstacles to empathy. A more expansive definition of the word violence. A jarring New York Times article that posits that the recent rise in pedestrian deaths could be in part due to social erosion created by the pandemic.Full Shownotes: https://www.tenpercent.com/podcast-episode/lama-rod-owens-427See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
18/03/221h 0m

428: Is It Possible You Are Irrational About COVID? | David Leonhardt

As we enter year three of the pandemic, the psychology of COVID is no less complex or consequential. This episode features one of the most prominent chroniclers of the pandemic, David Leonhardt from the New York Times, who argues that there is irrationality on all sides when it comes to the pandemic. He would also urge you to consider whether you might be over or underestimating the risks of COVID, based on where you stand politically. This episode also explores: the state of play in the pandemic right now and where we may be headed next; why and how attitudes about the pandemic, at least here in the US, have sorted along partisan lines; whether it makes sense to be angry with the unvaccinated; how a rise in vehicle crashes might speak to how COVID accelerated the fraying of America's social fabric; and David’s argument for why history and human decency can be a source of optimism going forward. David will also respond to his vehement critics who argue that his emphasis on lifting COVID restrictions and returning to some semblance of normalcy callously disregards the needs of the immunocompromised and unvaccinated. David Leonhardt is a senior writer for The New York Times. He writes The Morning, The Times’s flagship daily newsletter, and also writes for the Sunday Review section. He has worked at The Times since 1999 and has previously been an Op-Ed columnist, Washington bureau chief, co-host of “The Argument” podcast, founding editor of The Upshot section and a staff writer for The Times Magazine. In 2011, he received the Pulitzer Prize for commentary. Full Shownotes: https://www.tenpercent.com/podcast-episode/david-leonhardt-426See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
16/03/2255m 24s

427: How Do I Meditate When There’s a War Going On? | Claude AnShin Thomas

How can we meditate when it seems like the world is falling apart? How do we titrate our news consumption? What do we do with our fears about World War III? How can we do anything constructive to help given how far away many of us are from the action? Why are so many people so upset about Ukraine when they weren’t paying much attention to the wars raging in places like Syria, Yemen, or Ethiopia? Today’s guest is uniquely qualified to answer these questions, given his experience in combat. Claude AnShin Thomas is an ordained monk in the Japanese Soto Zen Tradition. At 17, he signed up to fight in Vietnam and spent his tour of duty in the theater of war, surrounded by death and destruction. He came home suffering from an undiagnosed case of PTSD and spent years grappling with addiction and homelessness before he was introduced to Buddhism. He says meditation can help all of us look at the roots of war and violence that we all harbor.Claude Anshin is now the founder of the Zaltho Foundation, dedicated to addressing the causes and consequences of violence in and among individuals, families, and societies. He has served in war zones, hospitals, schools, and prisons. He has also led meditation retreats at sites of war and suffering, and has worked with gang members, guerillas, and refugees. He is the author of the award-winning book At Hell's Gate: A Soldier's Journey from War to Peace, which has been translated into several languages, and Bringing Meditation to Life.This episode explores the above questions and additionally:The narcotic effect of war.How Buddhism helped Claude Anshin be at peace with what he calls his own unpeacefulness, and yet, why, to this day, he has to reckon with his impulse towards violence. Why he doesn’t believe there is such a thing as a “just war.”Content Warning: There are discussions of war, violence, suicide, and substance abuse throughout this episode.Full Shownotes: https://www.tenpercent.com/podcast-episode/claude-anshin-thomas-427See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
14/03/2251m 44s

426: Shame is Psychic Constipation | Bonus Meditation with Alexis Santos

Self-compassion may appear soft, but it’s actually the very thing that allows us the strength & resilience to meet the challenges we face.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 “Three Steps to Self-Compassion,” or click here: https://10percenthappier.app.link/content?meditation=cdbc03be-f1e7-48b1-bd7f-ec435dc095a8.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
11/03/2211m 12s

425: Compassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert

Dr. Paul Gilbert OBE is a professor of psychology at the University of Derby, Founder and President of The Compassionate Mind Foundation, the founder of Compassion Focused Therapy, and in 2011 was awarded the Officer of the British Empire, or OBE, from Queen Elizabeth II for his continued contribution to mental healthcare. He’s also the author of several books including The Compassionate Mind, Living Like Crazy, Overcoming Depression, and his latest, Compassion Focused Therapy: Clinical Practice and Applications. This episode explores:What Compassion Focused Therapy actually is.Why he says wisdom and courage are key to compassion.Some surprising truths about your inner critic.How compassion can be used to your advantage, especially if you’re ambitious.The relevance of various meditation practices to cultivating compassion.How trauma can impact our ability to access compassion, and what we might do about it.The importance of the vagus nerve and its relationship to compassion, mindfulness, and friendship.Full Shownotes: https://www.tenpercent.com/podcast-episode/paul-gilbert-425See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
09/03/2251m 15s

424: Become an Active Operator of Your Nervous System | Deb Dana

We don’t think about it this way, but as we move through the day, the various moods we inhabit — excitement, engagement, aggression, fear, dejection — they’re all dictated by, or correlated with, our nervous system, or to be specific, our autonomic nervous system. The guest for this episode explains how you can become an active operator of your own nervous system.Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma — although the advice in this episode can apply to everyone. She is also the author of Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.This episode explores:What polyvagal theory is.The case for understanding our nervous system.The practical tools and exercises for changing our nervous system and learning to become more regulated.The fact that our nervous systems aren’t simply isolated, self-contained phenomena – they are social structures.Our responsibilities for our own nervous system and the nervous systems of others.Full Shownotes: https://www.tenpercent.com/podcast-episode/deb-dana-424See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
07/03/2259m 6s

A Ridiculous Meditation| Bonus Meditation with Jeff Warren

Laughter is the best medicine. Use this practice to provoke a little lightheartedness and remember the beautiful ridiculousness of it all.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."To find this meditation in the Ten Percent Happier app, you can search for “Keep a Sense of Humor,” or click here: https://10percenthappier.app.link/content?meditation=53176e1d-3144-415c-bc61-cdd16dc0d3c1.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
04/03/226m 34s

423: A Serious Case for Humor | Jennifer Aaker & Naomi Bagdonas

A common denominator among all of the great meditation teachers is a sense of humor. They take the teaching seriously, but they don’t take themselves seriously. So perhaps there’s a link between human flourishing and humor. That’s not to say you have to be hilarious in order to be happy, but it clearly helps a great deal not to take yourself so seriously. And it turns out that humor is a skill.Jennifer Aaker and Naomi Bagdonas co-teach a course at the Stanford Graduate School of Business, called, “Humor: Serious Business.” They also co-authored a book called, Humor, Seriously: Why Humor Is a Secret Weapon in Business and Life (and How Anyone Can Harness It. Even You.)Dr. Jennifer Aaker is the General Atlantic Professor at the Stanford Graduate School of Business whose work has been published in leading scientific journals and featured in The Economist, The New York Times, The Wall Street Journal, The Atlantic, and Science. Naomi Bagdonas is a lecturer at the Stanford Graduate School of Business and an executive coach. She trained formally at the Upright Citizens Brigade Theatre, teaches improv in San Francisco’s county jail, and performs in comedy venues.This episode explores:Why Naomi and Jennifer say we’ve fallen off a humor cliffThe four main humor styles and how to figure out which is yoursWhen self-deprecation works, and when it doesn’tHow to conduct a humor auditHow to sign off your emails The relationship between humor and statusThe connection between humor and loveA taxonomy of workplace humorThe different types of humor fails, and what to do about themFull Shownotes: https://www.tenpercent.com/podcast-episode/jennifer-aaker-naomi-bagdonas-423 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
02/03/221h 7m

422: Climate Change as an Opportunity | Bhikkhu Anālayo

Today’s guest makes an extremely convincing case that there are many self-interested reasons to look squarely at the reality of climate change. Bhikkhu Anālayo, who is originally from Germany, is a renowned scholar-monk, a faculty member at the Barre Center for Buddhist Studies and the author of numerous books on meditation and early Buddhism, including Satipatthāna: The Direct Path to Realization, which has been very influential with many of the teachers you’ve heard on this show, including Joseph Goldstein. This episode focuses on another of his books, called Mindfully Facing Climate Change.This episode explores:The four types of meditation Anālayo recommends for mindfully confronting climate changeAnālayo’s contention that meditation isn’t about ceasing the flow of thoughts, but rather ceasing our belief in the thoughtsThe question of whether individual actions matter in the face of a global crisisAnālayo’s compelling case for a kind of practice called death contemplationFull Shownotes: https://www.tenpercent.com/podcast-episode/bhikku-anālayo-422See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
28/02/2255m 33s

Do This When Anxious | Bonus Meditation with Kaira Jewel Lingo

Learn to connect with the true home of strength, wisdom, and clarity inside of yourself, a place of safety that no one can take away.About Kaira Jewel Lingo: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.To find this meditation in the Ten Percent Happier app, you can search for “Deeply Accepting Yourself,” or click here: https://10percenthappier.app.link/content?meditation=80a32f4a-43bf-4fed-a990-1662eea30848.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
25/02/226m 24s

421: There’s No Part of Your Life You Can’t Make More Awesome | Jeff Warren

It is very easy to think about your meditation practice as being quarantined to those minutes when you’re dutifully sitting down with your eyes closed. But actually the point is to turn your whole life into a practice. Our guest Jeff Warren has a very broad, capacious understanding of the concept of practice. There’s formal meditation practice, but also: movement practice, work practice, relationship practice, sleep practice, art practice, and more. It’s really about the goal, which few of us will ever fully attain, of turning everything you do into something intentional and illuminating.Jeff Warren is a frequent guest and good friend to the Ten Percent Happier podcast and app. He co-wrote a book with Dan called Meditation for Fidgety Skeptics. He’s a longtime meditation teacher, and the founder of the Toronto-based Consciousness Explorers Club. He is also the cohost of an excellent new podcast, called The Consciousness Explorers Podcast. In every episode Jeff, and his co-host Tasha Schumann test out a new practice. Be sure to check it out.This episode explores: what it might mean to make your whole life a practice; how to connect with your baseline okayness; mindfulness of seeing; Koan practice; running as practice; being your own teacher; how (and why) to make your practice social; and practicing with ADHD, a condition with which Jeff has lived with for many years. Full Shownotes: https://www.tenpercent.com/podcast-episode/jeff-warren-421See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
23/02/2259m 35s

420: The Elephant in the Meditation Room | Christopher Ford

Today’s episode is the culmination of a long search to find a countervailing force: a Buddhist Trump supporter. This search was born out of the Buddhist impulse to find the other side. What is talked about as cultivating non-attachment to views and also called “beginner’s mind.” As you will hear, after a lot of searching, we finally found our person. Christopher Ford is a longtime Republican who worked for Trump (albeit indirectly) at the State Department. Ford wrote a pair of fascinating and provocative articles for the Buddhist magazine Lion’s Roar. One was entitled, Zen and the Moral Courage of Moderation. The other was called, The Elephant in the Meditation Room. Christopher Ford is a lay chaplain in the Soto tradition of Zen Buddhism. His teacher is Roshi Joan Halifax, who has been on this show a couple of times and is herself a longtime progressive. From January 2018 until January 2021,he served at the state dept as Assistant Secretary of State for International Security and Nonproliferation. He’s also worked at the National Security Council, and as a congressional staffer. This episode explores:Ford’s argument for a Buddhist conservatismFord’s experience in the Trump administration and his assessment of our current political stateThe personal tools Ford recommends using in day-to-day life, some of which go right to the issue of not being attached to our views Full Shownotes: https://www.tenpercent.com/podcast-episode/christopher-ford-420See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
21/02/2238m 7s

Homicide Prevention Meditation | Bonus Meditation with Sharon Salzberg

What is real love, without the trappings? In this reflection, you'll learn how to tap into feelings of love while maintaining clarity.About Sharon Salzberg:A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world.To find this meditation in the Ten Percent Happier app, you can search for “Real Love in Relationships,” or click here: https://10percenthappier.app.link/content?meditation=e1800e19-afab-43c3-b197-690d74c289d0.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
18/02/2211m 21s

419: The Good News About Your Inevitable Decline | Arthur Brooks

The unavoidable truth is that our skills change as we get older. We invest so much in our professional success, and then at some point, things change. But there’s good news. While certain abilities and mental capacities erode with age, others get stronger. With some foresight, planning, and good habits, you can make the second half of your life way better than the first.Arthur Brooks is the author of a new book called From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He then left that to be a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic , where he writes a column and hosts a podcast called How to Build a Happy Life.This episode explores: success addiction, and how to avoid it while still being successful; what it means to “live like Bach;” fluid intelligence vs. crystallized intelligence; what investments we can make now to increase the likelihood of more happiness later; the four most important habits of the happiest people; a workable definition of happiness; and how he feels about his own shifting capacities, having researched the subject for many years.Full Shownotes: https://www.tenpercent.com/podcast-episode/arthur-brooks-419See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
16/02/221h 14m

418: How Not to Ruin Your Relationships | Drs. John & Julie Gottman

If you care about your long term health and happiness, the quality of your relationships is an area you should focus on. And the good news here is that love – as it applies to friends, family, and romantic partners – is not a factory setting, but instead a skill. Drs. John and Julie Gottman are the perfect guests to talk about how to cultivate good relationships in your life. World-renowned for his work on marital stability and divorce prediction, Dr. John Gottman has conducted over 40 years of breakthrough research with thousands of couples. He is the co-founder of The Gottman Institute and Affective Software Inc. as well as author of over 200 published academic articles and author or co-author of more than 40 books, including The New York Times bestseller The Seven Principles for Making Marriage Work. Dr. Julie Gottman is the Co-Founder and President of The Gottman Institute and Co-Founder of Affective Software, Inc. A highly respected clinical psychologist and author, she is sought internationally by media and organizations as an expert advisor on marriage, domestic violence, gay and lesbian adoption, same-sex marriage, and parenting issues. She is the co-creator of the immensely popular The Art and Science of Love weekend workshop for couples and she also co-designed the national clinical training program in Gottman Method Couples Therapy. This episode explores: how to talk (and listen) to your partner in moments of conflict; what to do before you start trying to solve a problem together; why “there’s no such thing as constructive criticism;” the details of John’s research findings, which have allowed him to predict with stunning accuracy whether a couple will get divorced; how the Gottmans themselves do when it comes to operationalizing their findings/advice; how and why betrayal occurs; when a couple should consider separating; the role mindfulness can play in healthy relationships; and the role of humor in relationships.Content warning: There are a few mentions of sensitive topics, most notably domestic violence, which Julie discusses for a few minutes towards the end of the interview. Full Shownotes: https://www.tenpercent.com/podcast-episode/john-julie-gottman-418See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
14/02/221h 8m

An Antidote to the Mortal Threat of Loneliness | Bonus Meditation with Oren Jay Sofer

We all long to be seen and experience connection. Being fully present with your loneliness can actually be a powerful way to feel less alone.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.To find this meditation in the Ten Percent Happier app, you can search for “Loneliness and Connection,” or click here: https://10percenthappier.app.link/content?meditation=de5f07ba-bb54-400a-9fa7-73757ac29c63.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
11/02/226m 58s

417: Why I’m Not a Buddhist | Evan Thompson

This episode features Evan Thompson, author of the book Why I Am Not a Buddhist. Evan Thompson is a writer and professor of philosophy at the University of British Columbia in Vancouver. His work and research focuses on the nature of the mind, the self, and human experience combining cognitive science, philosophy of mind, phenomenology, and cross-cultural philosophy, particularly Asian philosophical traditions. This episode explores: Thompson’s beef with what he calls “Buddhist exceptionalism,” “Buddhist modernism,” and “neural Buddhism;” why Buddhism is so attractive in the Western world; our culture’s need for validation of meaning through science; McMindfulness and the Western obsession with individualism; the dialogue between science and Buddhism; what the Buddha meant by the word dukkha, or suffering; and Evan lays out his case for an alternative to Buddhist exceptionalism, which he calls “cosmopolitanism.”Full Shownotes: https://www.tenpercent.com/podcast-episode/evan-thompson-417See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
09/02/221h 12m

416: Hinduism 101 | Swami Tyagananda

One of the most consistent requests we get from listeners is to explore non-Buddhist forms of meditation. That’s what we’re going to do with this episode. Our guest is Swami Tyagananda, who has been a Hindu monk since 1976, and is now the Hindu chaplain both at MIT and Harvard.This conversation explores: the basics of Hinduism, including its history, and its approach to prayer and meditation; letting go; karma; rebirth (and how and why to escape it); the deep connections between the Buddhist and Hindu traditions; Swami Tyagananda’s contention that all prayers are answered; and a recipe for reducing stress and anxiety. Swami Tyagananda also shares his thoughts about how to deal with our sense of not-enoughness or incompleteness and he provides a new way of thinking about the trickiest of all Buddhist concepts: annata, or the idea that the self is an illusion.Full Shownotes: https://www.tenpercent.com/podcast-episode/swami-tyagananda-416See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
07/02/221h 5m

On Not Holding Grudges | Bonus Meditation with Diana Winston

Finding forgiveness can help you feel lighter, freer, and more at peace. Diana says “it's not easy, but powerful, and completely worth it.”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 “Forgiveness for Others,” or click here: https://10percenthappier.app.link/content?meditation=6e200a0e-c93c-442d-8c9d-bb042d6cac0e.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
04/02/226m 21s

415: Why Self-Hatred Makes No Sense | Matthew Brensilver

This episode, with Matthew Brensilver, explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD, is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation. This episode also explores: how and why to view your anger with skepticism; the relationship between self-love and personal ethics; what to do if you think you’re a good person but have no interest in changing your behavior to get better; how to handle a nagging sense of moral un-justifiability; and how Matthew has arrived at a place of relative peace with his own mortality.Full Shownotes: https://www.tenpercent.com/podcast-episode/matthew-brensilver-415 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
02/02/221h 1m

414: What We Can Learn About Happiness from Babies | Alison Gopnik

Dr. Alison Gopnik is a psychologist at UC Berkeley and one of the world’s leading experts in cognitive development. She is also the author of several books, including The Philosophical Baby and The Gardener and the Carpenter. This episode with Dr. Gopnik explores two big and fascinating themes. The first is enlightened self-interest. We all want to be happy. Every sentient being has that in common. One of the most successful, although counterintuitive, strategies for getting happier is to get out of your own head and help other people. Alison argues that caring is a skill that we can all develop, and there are ways to scale it so that we can improve our entire society. The second, and related theme, explores what we can all learn about happiness from babies. In this episode Alison discusses: the “learning trap” common to adults that four-year-olds can help us avoid; the potential role of meditation in helping us see the world and solve problems more like children; the difference between our spotlight attention and children’s lantern consciousness; the strategy of solving problems by not trying to solve problems; and her critique of our modern conception of parenting, and what she thinks should replace it.Full Shownotes: https://www.tenpercent.com/podcast-episode/alison-gopnik-414See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
31/01/221h 6m

Buddhist Lessons on Anxiety | Leslie Booker (2021)

All week, we’ve been running  “best of” episodes as part of our Taming Anxiety series – and this is the final episode in that series. Leslie Booker (who goes by Booker) is one of America’s leading dharma teachers. She’s worked with incarcerated and vulnerable youth, she’s done mindfulness and cognitive-based therapy work on Rikers Island, and she’s written about best practices for teaching yoga in criminal justice settings. She’s a graduate of three different training programs at Spirit Rock, including their four-year Retreat Teacher Training Program.In this conversation, Booker makes the case that one of the most important, even life-saving, tools when it comes to dealing with anxiety is our ability to connect with other people. And - like the three characteristics, Booker argues that the experience of anxiety is inherently impermanent, unsatisfactory, and unreliable (or, in Pali, it has the characteristics of anicca, dukkha and anatta). Understanding this fundamental truth, she says, can help us see our anxiety with more clarity, and therefore relate to it more skillfully. Booker also explains why bringing awareness to our bodies can help settle us in our most anxious moments. Just a note: this interview was first recorded in May of 2021, so you may hear a few slightly dated references, but the topic of anxiety, for better or worse, is perennially relevant.  Join Booker next week as we re-launch the Taming Anxiety Challenge, over on the Ten Percent Happier app. To join the Challenge, just download the Ten Percent Happier app today wherever you get your apps or by visiting tenpercent.com. If you already have the app, just open it up and follow the instructions to join!Full Shownotes: https://www.tenpercent.com/podcast-episode/leslie-booker-repostSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
28/01/221h 6m

How to Break Your Anxiety Habit | Judson Brewer (2021)

This week, we’re sharing some of the best episodes in our archives about anxiety. Dr. Judson Brewer is a psychiatrist and deep dharma practitioner who argues that anxiety is a habit, and is one that you can unwind. This interview explores: what is anxiety; why Dr. Brewer views anxiety as a habit; how mindfulness can be harnessed to deal with anxiety; and if there is any level of stress or anxiety that is healthy.Dr. Jud Brewer is the Director of Research and Innovation at the Mindfulness Center at Brown University and author of the New York Times Best Seller, Unwinding Anxiety. He has designed a number of apps that use mindfulness to treat addiction and anxiety, including Eat Right Now, Craving to Quit, and Unwinding Anxiety. You can also find Dr. Brewer on the Ten Percent Happier app where he teaches a mindful eating course.  Just a note: This episode is a rerun from March 2021. There are some references that might seem a little out of date, but the content remains relevant.We’re re-launching our ten-day meditation challenge, called the Taming Anxiety Challenge, over on the Ten Percent Happier app. To join the Challenge, just download the Ten Percent Happier app today wherever you get your apps or by visiting tenpercent.com. If you already have the app, just open it up and follow the instructions to join!Full Shownotes: https://www.tenpercent.com/podcast-episode/judson-brewer-repost See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
26/01/221h 8m

Sara Bareilles: Anxiety, Anger, and Art (2021)

This week, we're posting some of our best podcasts from the archives on a dragon many of us face internally – anxiety. The first episode of the series features Sara Bareilles. Sara Bareilles is a singer, songwriter, composer, and actor who earned Tony and Grammy Award nominations for her Broadway musical Waitress. She also stars in the show Girls5eva, which is back for a second season this year on Peacock.Behind all of Sara's artistic and professional successes, there is a meditator who is fearlessly open and public about her struggles with anxiety and depression. In this conversation, she talks about: her history of anxiety and depression; the relationship between suffering and art; whether meditation might defang somebody's creativity; how she works with anger; and her relationship with social media. She’ll also share some of the backstories behind some of her hit songs.Just a note: This episode is a rerun from June 2021. There are some references that might seem a little out of date, but the content remains relevant. Content Warning: This conversation features an exploration of depression and anxiety with one very brief mention of self-harm. We’re re-launching our ten-day meditation challenge, called the Taming Anxiety Challenge, over on the Ten Percent Happier app. To join the Challenge, just download the Ten Percent Happier app today wherever you get your apps or by visiting tenpercent.com. If you already have the app, just open it up and follow the instructions to join! Full Shownotes: https://www.tenpercent.com/podcast-episode/sara-bareilles-repostSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
24/01/2253m 44s

The Massive Power of Not Taking Sh*t for Granted | Bonus Meditation with Matthew Hepburn

Gratitude, like hope, is a skill. Daily cultivation leads to lower stress levels, stronger relationships, and higher emotional resilience.About Matthew Hepburn:Matthew Hepburn is a straight shooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats and volunteering to teach buddhist meditation in prisons in his early twenties. Now he shares his love of contemplative practice with people on intensive silent retreats, through dedicated daily life practice as a core teacher at Cambridge Insight Meditation Center, and as the Editor of Mobile Content for Ten Percent Happier.To find this meditation in the Ten Percent Happier app, you can search for “Daily Gratitude Booster,” or click here: https://10percenthappier.app.link/content?meditation=ab981c0f-d353-4c75-a218-42f3255abe75.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
21/01/227m 47s

413: The Science of Depression | Sona Dimidjian

This episode features one of the world’s leading experts in depression and how meditation can help. Dr. Sona Dimidjian is a professor in the Department of Psychology and Neuroscience and the director of the Renée Crown Wellness Institute at the University of Colorado, Boulder. This episode explores the seasonal impacts on depression, the research on how meditation can help depression, and what she calls “behavioral antidepressants.” Content Warning: There are a number of references to suicide in this conversation. Be sure to check out TPH’s newest show, Childproof, available wherever you get your podcasts. Full Shownotes: https://www.tenpercent.com/podcast-episode/sona-dimidjian-413See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
19/01/221h 2m

412: The Zen of Therapy | Mark Epstein

Psychiatrist Dr. Mark Epstein, discusses his new book The Zen of Therapy, in which he explores how his decades of studying and practicing Buddhism has influenced his work as a therapist. In this episode, Dan and Mark discuss: the immense value of developing a clear and warm relationship to your own dysfunction; anger; how much people can actually change; how Buddhism has influenced Mark's practice as a psychotherapist; and Mark’s formative relationship with the legendary spiritual teacher and ex-academic Ram Dass.This interview was recorded live as part of an online benefit for New York Insight Meditation Center and Cambridge Insight Meditation Center – two great institutions, both worth checking out and supporting. Full Shownotes: https://www.tenpercent.com/podcast-episode/mark-epstein-412See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
17/01/221h 11m

Childproof with Yasmeen Khan: Parenting Changes Us, Whether We Like It or Not

Being a parent is really freakin’ hard. Of course, it can also be incredibly rewarding and delightful. Either way, it consumes us. Childproof is a show about us, the parents, and how we can raise kids without losing track of ourselves in the process. Each week host Yasmeen Khan, a journalist and mom, brings us conversations and stories with fellow parents and experts on how to navigate this whole parenting thing — especially the shifts that happen within ourselves. Because parents are growing too.In episode one, we're diving into one enormous question: how have you changed since becoming a parent? Maybe you've changed in ways you're not comfortable with, or maybe you'd actually like things to be different. Perhaps you've never even considered the question. Today we're digging into all the ways we transform as parents and, more importantly, how to deal with change when it feels really hard.About Yasmeen Khan:Yasmeen Khan is the host and managing editor of Childproof, Ten Percent Happier’s podcast focused on parenting. She was a public radio journalist for nearly 15 years, at WNYC Radio in New York and before that at North Carolina Public Radio.While at WNYC, her award-winning work included coverage of the New York City schools; youth and family life; and policing. She produced in-depth stories on the city’s segregated school system, and dove into the municipal archives to tell the story of a massive 1964 school boycott. Yasmeen’s 2019 investigation into New York City’s child welfare system showed how the city increasingly used its authority to remove children from their parents without a court order.Yasmeen has also held jobs as a bartender, toll collector, and dishwasher. She lives in Brooklyn with her husband and two daughters.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
14/01/2237m 32s

411: Are You Willing to Challenge Your Own Tribe? | Robert Wright

Why, from an evolutionary perspective, is it so terrifying for many of us to contemplate challenging our own tribe? How comfortable would you be hopping on social media and questioning the deeply held convictions of your closest friends and colleagues? Even if you don’t want to be public about it, are there ways to have more empathy for somebody whose views are different from yours? Robert Wright believes the future of civilization hinges on our ability to get better at this. Robert Wright is the author of the bestselling book Why Buddhism Is True. He also writes the Nonzero Newsletter, is host of The Wright Show podcast, and his newest mission is something he calls the Apocalypse Aversion Project. This episode explores: how mindfulness meditation can help us overcome our biases; how we are often manipulated by natural selection; the concepts of confirmation bias and attribution error; the pain and joy of pushing back against the conventional wisdom of your own tribe; the difference between cognitive and emotional empathy; why Robert is a big believer in talking to people with whom he disagrees; and the importance of making friendships across ideological lines. This episode is the second in our weeklong series about bias. If you missed Monday's episode with the excellent journalist Jessica Nordell, you can listen here. Full Shownotes: https://www.tenpercent.com/podcast-episode/robert-wright-411See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
12/01/2254m 46s

410: Ways to End Bias That Will Also Make You Happier | Jessica Nordell

Jessica Nordell is a science and culture journalist who has written for the Atlantic and the New York Times. She earned a B.A. in physics from Harvard and an M.F.A. in poetry from the University of Wisconsin-Madison. Her new book is called The End of Bias, A Beginning: The Science and Practice of Overcoming Unconscious Bias. This episode explores: why humans evolved to have biases; what happens physiologically when biases are challenged; why some of the most popular personal and institutional strategies for confronting biases do not work; the role mindfulness and loving kindness meditation can play in reducing bias; and the power of studying history.This episode is part one of a weeklong series the TPH podcast is doing about bias. Part two features Bob Wright, author of Why Buddhism is True, who has done some interesting work to challenge his own tribal instincts.Full Shownotes: https://www.tenpercent.com/podcast-episode/jessica-nordell-410See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
10/01/221h 0m

Do This When You’re About to Lose It | Bonus Meditation with Sharon Salzberg

These potent tools help ease intense frustration through calming breathing, listening to sound, and watching thoughts & feelings come and go.About Sharon Salzberg:A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world.To find this meditation in the Ten Percent Happier app, you can search for “Frustration Buster,” or click here: https://10percenthappier.app.link/content?meditation=ab114638-3fb1-4f24-bed8-01021d2a843b.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
07/01/226m 47s

409: For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski

The final episode of our New Year’s Getting Unstuck Series features Emily and Amelia Nagoski. Our goal with this episode, as it has been with all the episodes throughout the series, is to arm you with new ways of thinking about where you might be stuck in your life and to give you new tools for getting unstuck. Emily Nagoski has a PhD in Health Behavior and is the author of the hit book Come As You Are: The Surprising New Science That Will Transform Your Sex Life. Her twin sister, Amelia Nagoski, holds a Doctorate in Musical Arts. Together, Emily and Amelia are the co-authors of the New York Times bestselling book Burnout: The Secret to Unlocking the Stress Cycle. This episode explores:How Amelia was hospitalized for stress-related illness twice, and how learning the science behind burnout and emotional exhaustion helped save her life. The three characteristics of burnout, and why women in today’s society are particularly susceptible to one of the characteristics: emotional exhaustion.The “human giver syndrome,” a term created by Emily and Amelia, which they say is very common among women, and why things can be especially hard for women.Why it’s important to understand the difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stress in our bodies. A slew of evidence-based, ready-to-try-today interventions that people of all genders can use to “complete the stress cycle.”Content Warning: There are some references to sensitive topics, including sexual trauma, self-harm, domestic abuse, and violence. January 7th is the last day to join and complete the Getting Unstuck Challenge, a free 14-day meditation challenge from Ten Percent Happier to help you push through whatever is holding you back. Click here to get started.Full Shownotes: https://www.tenpercent.com/podcast-episode/emily-amelia-nagoski-409See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
05/01/221h 13m

408: Can You Handle This? | Tara Brach

This is the third episode of our Getting Unstuck Series and we’re kicking off the new year with a giant in the meditation world. Tara Brach holds a PhD in clinical psychology and has been practicing and teaching meditation around the world for more than four decades. She is the founder of the Insight Meditation Community of Washington and the author of numerous books. She’s here today to talk about her newest, which is called Trusting the Gold: Uncovering Your Natural Goodness, and features illustrations by Vicky Alvarez.Tara’s argument is that we too often get stuck in what she calls a “trance of unworthiness,” spiraling into negativity about who we are and how we are in the world. That’s the bad news. But the good news is that we all have an inherent goodness – what is sometimes called “Buddha nature,” and what she in this book calls “the gold.” In this episode, Tara explains that the boundaries around what we are willing to accept in ourselves mirror the boundaries around our own capacity for happiness, and she offers actionable tools for expanding our ability to accept. She also talks very bravely about how she’s done this work on herself. Join us today for Getting Unstuck – our free 14-day meditation challenge, over on the Ten Percent Happier app. Click here to get started.    Full Shownotes: https://www.tenpercent.com/podcast-episode/tara-brach-408See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
03/01/221h 9m

How Not to Feel Like You Suck at Meditation | Bonus Meditation with Joseph Goldstein

The three most important words in mindfulness are "simply begin again." This meditation focuses on the key to all meditation techniques.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 “Simply Begin Again,” or click here: https://10percenthappier.app.link/content?meditation=fa2ec8eb-0480-4328-b0bd-0cbedbd86c0b.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
31/12/219m 42s

407: How a Buddhist Teacher Gets Unstuck | Matthew Hepburn

It’s the second episode of our Getting Unstuck Series. In this episode, Buddhist teacher and TPH fan favorite Matthew Hepburn offers a Buddhist lens on getting unstuck across many facets of our lives: from our relationship with technology to the difficulty we sometimes experience when asking for help. Matthew Hepburn is a graduate of the IMS/Spirit Rock four-year teacher training program and the host of the Twenty Percent Happier Podcast. In this episode, Matthew will explain why joining a meditation challenge can be useful for anyone, whether you’re booting up, rebooting, or simply seeking to maintain a meditation practice. We also explore how incorporating simple phrases throughout the day can help us rewire our brains and reimagine our existence. Join us for Getting Unstuck – our free 14-day meditation challenge, featuring Matthew and other great meditation teachers. The challenge starts on January 3, over on the Ten Percent Happier app. Click here to get started.   Full Shownotes: https://www.tenpercent.com/podcast-episode/matthew-hepburn-407See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
29/12/211h 4m

406: That Rut You’re In – This One Word Could Pull You Out | Nedra Tawwab

This is the first episode of our Getting Unstuck Series. This episode, featuring social worker and NYT bestselling author Nedra Tawwab has some incredibly practical advice for various forms of stuckness, and it basically comes down to one word: boundaries. Nedra is a social worker and the New York Times bestselling author of Set Boundaries, Find Peace, which became so popular this past year that she has now followed up with an accompanying workbook. In the book, Nedra lays out a whole taxonomy of boundaries: their levels, their types, and their internal and external manifestations. In this episode, she explains it all, as well as how to summon the bravery to set and maintain boundaries even when it’s difficult and how to respect other people’s boundaries. Over the course of the conversation, she makes the convincing argument that if we can learn to see our world through the lens of boundaries, we can find some of the peace that may be eluding us. In other words, we can get unstuck.Content Warning: This episode includes brief references to sensitive topics such as sexuality, abuse, and neglect, all in the service of exploring the myriad ways in which learning to set boundaries can help us find peace and get unstuck.This episode is the first in the Getting Unstuck Series on the podcast. On Monday, January 3, you can join the Getting Unstuck Challenge, a free 14-day meditation challenge over on the Ten Percent Happier app. Click here to get started.   Full Shownotes: https://www.tenpercent.com/podcast-episode/nedra-tawwab-406See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
27/12/211h 6m

How to Be OK with Change | Bonus Meditation with Anushka Fernandopulle

Relax into a flow of breath sensations, and hone your ability to decrease stress & resistance, and experience a more harmonious happy life.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 “Breathing, Flow, & Change,” or click here.Click here to give a gift subscription to the Ten Percent Happier app. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
24/12/217m 3s

Karamo: How to Actually Do Self-Love (January, 2021)

With the approach of the new year (and perhaps New Year’s resolutions) we’ve decided to replay a very popular episode, featuring one of the most prominent proselytizers for self-love, Karamo from Queer Eye.Karamo was the first openly gay black man on reality TV when he appeared on MTV's The Real World Philadelphia back in 2004. When he left TV and found out he was a dad, 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 the blockbuster Netflix reboot of Queer Eye. Karamo 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. Click here to give a gift subscription of the Ten Percent Happier app. Full Shownotes: https://www.tenpercent.com/podcast-episode/karamo-repostSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
22/12/2137m 50s

How to Change Your Habits | Katy Milkman (May, 2021)

We’re almost at that time of year where we contemplate making New Year’s resolutions. So we decided to rerun an episode about the blazingly obvious fact that creating healthy habits can be infernally difficult. But why? And what are the best strategies for getting around this? Katy Milkman has spent nearly two decades researching these questions. She's a behavioral scientist and professor at The Wharton School at the University of Pennsylvania. She hosts a podcast called Choiceology and has written a book called How to Change: The Science of Getting from Where You Are to Where You Want to Be. This episode explores why willpower is such an unreliable inner resource, why making habit change fun is such a powerful technique and key strategies from her quiver, such as “the fresh start effect,” “temptation bundling,” “commitment devices,” “piggybacking” and “giving yourself a mulligan.” Full Shownotes: https://www.tenpercent.com/podcast-episode/katy-milkman-repostSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
20/12/211h 8m

Ten Percent Happier Presents: Childproof with Yasmeen Khan

Being a parent is really freakin’ hard. Of course, it can also be incredibly rewarding and delightful. Either way, it consumes us. Childproof is a show about us, the parents, and how we can raise kids without losing track of ourselves in the process. Each week host Yasmeen Khan, a journalist and mom, brings us conversations and stories with fellow parents and experts on how to navigate this whole parenting thing — especially the shifts that happen within ourselves. Because parents are growing too.About Yasmeen Khan:Yasmeen Khan is the host and managing editor of Childproof, Ten Percent Happier’s podcast focused on parenting. She was a public radio journalist for nearly 15 years, at WNYC Radio in New York and before that at North Carolina Public Radio.While at WNYC, her award-winning work included coverage of the New York City schools; youth and family life; and policing. She produced in-depth stories on the city’s segregated school system, and dove into the municipal archives to tell the story of a massive 1964 school boycott. Yasmeen’s 2019 investigation into New York City’s child welfare system showed how the city increasingly used its authority to remove children from their parents without a court order.Yasmeen has also held jobs as a bartender, toll collector, and dishwasher. She lives in Brooklyn with her husband and two daughters.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
17/12/217m 39s

405: How You Can Help End Polarization and Inequality – and Get Happier, Too | Robert Putnam & Shaylyn Romney Garrett

In this episode, Robert Putnam and Shaylyn Romney Garrett discuss the recent book they co-authored, The Upswing: How America Came Together a Century Ago and How We Can Do It Again.Robert Putnam is perhaps best-known for his seminal book Bowling Alone, about the increasing atomization and isolation of American society. He is the Malkin Research Professor of Public Policy at Harvard University. Shaylyn Romney Garrett is a writer and social entrepreneur who holds a BA in History from Harvard. Content Warning: There are multiple references to racism and racial violence in this episode.Click here to give a gift subscription to the Ten Percent Happier app.Full Shownotes: https://www.tenpercent.com/podcast-episode/putnam-romney-garrett-405See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
15/12/2152m 4s

404: What Is Nirvana? | Robert Thurman

If you want to make change in a world filled with all sorts of horrors and obstacles, does it help or hurt to stay cheerful while you go about your business? Robert Thurman argues passionately in favor of cheerfulness, although he will admit to still being miserable in his own way. This is an expansive conversation that covers everything from: what is nirvana to the Buddhist Four Noble Truths to why the Buddha was a scientist. Robert Thurman is a legend. As a young Harvard student, he got into an accident and lost the use of one of his eyes. He dropped out and went on a spiritual quest that brought him to India, where he became the first Westerner to be ordained as a monk by the Dalai Lama, with whom he remains close friends. Thurman later disrobed, got married, and had a bunch of kids, including the movie star Uma Thurman. He also became an academic. He was a Professor of Indo-Tibetan Buddhist Studies at Columbia University until December 2020 and is the President of the Tibet House U.S., a non-profit in New York City dedicated to the preservation and promotion of Tibetan civilization. He and his wife, Nena, also run an affiliated center, called the Menla Retreat, which is north of New York City. Bob just turned 80, but he is very busy. He has a new book called Wisdom is Bliss: Four Friendly Fun Facts That Can Change Your Life. He also writes a regular newsletter for Substack and hosts The Bob Thurman Podcast.This is a wide-ranging interview with a fast-moving mind that talks about: bliss-void-indivisible, why we feel unsafe when we’re happy, and why Robert was happy to lose his eye. Robert also offers his frank reflections on the promise and limits of the dharma from someone who has been practicing and studying for sixty years. If you don’t understand every reference, try to let it wash over you because the net effect is pleasantly head-spinning. Check out the Dalai Lama’s talk – “The Ultimate Source of Happiness,” which is free for everyone in the Ten Percent Happier app.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
13/12/2139m 52s

How To Balance Happiness and Ambition | Twenty Percent Happier with Matthew Hepburn

Check out this sneak peak into an episode of our new podcast Twenty Percent Happier, available exclusively in the Ten Percent Happier app. About Matthew Hepburn:Matthew Hepburn is a straight shooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats and volunteering to teach buddhist meditation in prisons in his early twenties. Now he shares his love of contemplative practice with people on intensive silent retreats, through dedicated daily life practice as a core teacher at Cambridge Insight Meditation Center, and as the Editor of Mobile Content for Ten Percent Happier.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
10/12/2148m 14s

403: This Episode Will Make You Stronger | Sister Dang Nghiem

It’s hard to be a human. No matter how good things are for you, being alive is still hard; whatever your life circumstances are, we’re all subject to impermanence and entropy. This episode dives into a five-part Buddhist list for being stronger in the face of whatever life throws at you. And the person who will be walking us through this list has an enormous amount of standing to talk about strength. Sister Dang Nghiem, who goes by Sister D, is a nun in the Plum Village tradition and a disciple of Zen Master Thich Nhat Hanh. She was born in Vietnam during the war, the daughter of a Vietnamese mother and an American soldier. Sister D experienced an unfathomable amount of loss before relocating to the US, where she became a doctor and later, after experiencing more loss, became a nun. She’s written several books. Her most recent is Flowers in the Dark.In this conversation, Sister D shares her story, and then walks us through The Five Strengths of Applied Zen Buddhism which include trust, diligence, mindfulness, concentration, and insight.Content Warning: This episode covers difficult topics including death, mental illness, and sexual abuse. The Anti-Diet Challenge has already begun, and today is the last day to join! If you’re not already a Ten Percent Happier subscriber, you can join us by starting a free trial that’ll give you access to the challenge, along with our entire app. Click here to get started.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
08/12/2159m 53s

402: How To Work Around Your Own Irrationality | Richard Thaler

This episode explores how to make the infernally difficult challenge of habit formation a little easier, with guest Richard H. Thaler, who won the Nobel Prize in Economic Sciences in 2017 for his pioneering work in the fields of behavioral economics and finance. Thaler is the Charles R. Walgreen Distinguished Service Professor of Behavioral Science and Economics at the University of Chicago’s Booth School of Business, where he also serves as the director of the Center for Decision Research. He is also the co-author, with Cass R. Sunstein, of Nudge: the Final Edition.In this episode, Dan and Richard discuss what a nudge is as well as its opposite – which Thaler and Sunstein call sludge. They also discuss other fascinating concepts, including: choice architecture, mental accounting, libertarian paternalism, bounded rationality, and how the lessons of behavioral economics can lead to a happier lifeThe Anti-Diet Challenge kicks off today in the Ten Percent Happier app. If you’re not already a Ten Percent Happier subscriber, you can join us by starting a free trial that’ll give you access to the challenge, along with our entire app. Click here to get started.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
06/12/2140m 26s

Rewire Your Relationship To Your Body | Bonus Meditation with Anushka Fernandopulle

Gratitude practices are transformative. Experiment with gratitude for your own body, noticing the relaxation and ease that results.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 “Grateful For Your Body,” or click here: https://10percenthappier.app.link/content?meditation=de800c6b-56cc-4e97-ad22-a3b68e74086f.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
03/12/217m 33s

401: How to Embrace the Anti-Diet | Christy Harrison

This episode is the second in our two-part Anti-Diet Series, and features guest Christy Harrison. Christy is an anti-diet registered dietitian and nutritionist, a certified intuitive eating counselor, and a certified eating disorders specialist who has struggled with disordered eating herself. She has come out the other side and written a book called Anti-Diet, and in this episode, she discusses how to transform your relationship with food and your body.This conversation explores Christy’s personal experience with disordered eating, the problems with and deep historical roots of diet culture, the scientific evidence against dieting, and the principles of intuitive eating.Content warning: This conversation touches on sensitive topics such as eating disorders and body image, some of which might carry an emotional charge for some listeners.   Christy is also the instructor in our brand-new Anti-Diet Challenge over in the Ten Percent Happier app. This seven-day challenge helps you build a better relationship with food and your body and is backed by science and supercharged with meditation.The Anti-Diet Challenge kicks off on Monday, December 6 in the Ten Percent Happier app. If you’re not already a Ten Percent Happier subscriber, you can join us by starting a free trial that’ll give you access to the challenge, along with our entire app. Click here to get started.Full Shownotes: https://www.tenpercent.com/podcast-episode/christy-harrison-401See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
01/12/211h 5m

400: Jameela Jamil on Mental Self-Defense

Our guest for our 400th episode is actor and activist Jameela Jamil, who you may have seen on such shows as The Good Place, The Misery Index, and Legendary. Outside of her acting career, Jameela is known for launching a movement and platform called I Weigh. She's also the host of the I Weigh podcast, where she talks to everybody from Reese Witherspoon to Vivek Murthy, the US Surgeon General, to Gloria Steinem.This episode explores: how to develop what Jameela calls mental self-defense; how to be ruthless when it comes to personal boundaries; the difference between body positivity and body neutrality; how she handles the scrutiny and toxicity of social media; and how men can play a positive role in a world with profound double standards when it comes to looks.Content Warning: This episode touches on the topics of suicide, eating disorders, and sexuality. Any profanity has been bleeped out.  This episode is the first in our two-part Anti-Diet Series. In this series, you’ll not only have the chance to reconsider your relationship to food, eating, diet, exercise, and body image–you’ll also learn practical, research-backed tools for approaching all of these things in a healthier, more mindful way. It’s also the subject of our newest Challenge over in the Ten Percent Happier app. In the 7-day Anti-Diet Challenge, we are going to help you build a better relationship with food and your body. The Anti-Diet Challenge kicks off on Monday, December 6, in the Ten Percent Happier app. If you’re not already a Ten Percent Happier subscriber, you can join us by starting a free trial that’ll give you access to the challenge–along with our entire app. Click here to get started.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
29/11/211h 4m

An Ancient Antidote to Holiday Stress | Bonus Meditation with Sebene Selassie

This meditation will explore an ancient meditation on the classical elements of matter, helping you connect more deeply with your body.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. To find this meditation in the Ten Percent Happier app, you can search for “Four Elements,” or click here: https://10percenthappier.app.link/content?meditation=1ba1eb16-2918-4f7d-b4cd-160ecad8e4ab.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
26/11/2111m 49s

399: How to Get Out of Your Head | Willa Blythe Baker

It is a common desire to get out of our heads, to escape the internal noise, the chatter, the Sturm und Drang, the sound and fury, etc. You hear about it in pop songs and poetry, this urge to be blown away, to transcend. But how do you actually do it?Willa Blythe Baker can help answer this question and is a font of practical advice. She is the Founder and Spiritual Director of Natural Dharma Fellowship in Boston, MA and its retreat center Wonderwell Mountain Refuge in Springfield, NH. She was authorized as a dharma teacher and lineage holder in the Kagyu lineage of Tibetan Buddhism after twelve years of monastic training and two consecutive three-year retreats. She has a doctorate from Harvard University and is the author of the new book, The Wakeful Body: Somatic Mindfulness as a Path to Freedom.This episode talks about Willa’s new book and explores: what somatic mindfulness is; the four levels of your body; specific exercises for getting out of your head; and how to meditate without all the effort. This rangy conversation goes on all sorts of fascinating, esoteric digressions, but always comes back to the practical stuff.Subscribe by December 1 to get 40% off a Ten Percent Happier subscription! Click here for your discount.Full Shownotes: https://www.tenpercent.com/podcast-episode/willa-blythe-baker-399See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
24/11/2149m 46s

398: The Right Kind of Suffering | Paul Bloom

Is there a good kind of suffering? Paul Bloom says, yes -- there is a kind of suffering that you choose. This voluntary suffering can reduce anxiety and make your life more meaningful. This episode explores that idea, along with: why we are hardwired to worry about bad things (and why that’s ok); the difference between chosen and unchosen suffering; post-traumatic growth and why it’s not always true that what doesn’t kill you, makes you stronger; benign masochism and the blurring of pleasure and pain; and cognitive empathy vs. emotional empathy.Dr. Paul Bloom is a Professor of Psychology at the University of Toronto and the Brooks and Suzanne Ragen Professor Emeritus of Psychology at Yale University. He is the author of six books, the most recent of which is called, The Sweet Spot: The Pleasures of Suffering and the Search for Meaning.Subscribe by December 1 to get 40% off a Ten Percent Happier subscription! Click here for your discount.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
22/11/2158m 8s

How Not To Be Owned By Your Emotions | Bonus Meditation with Joseph Goldstein

Joseph teaches you how to authentically accept difficult emotions to make them more manageable and less overwhelming.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 “It’s Okay to Feel This,” or click here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
19/11/216m 55s

Best of the Archives: How Your Emotions Are Made | Lisa Feldman Barrett

Dr. Lisa Feldman Barrett 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. She 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. This episode explores how we can “deconstruct” our own emotions, and the overlap between her research findings and Buddhism.Just a note: This episode is a rerun from earlier this year, and the interview was recorded in March 2021. There are some references to COVID that might seem a little out of date, but the content remains relevant. Subscribe by December 1 to get 40% off a Ten Percent Happier subscription! Click here for your discount.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
17/11/211h 7m

397: How to Benefit From Religion, Even as a Nonbeliever | David DeSteno

Dr. David DeSteno has embarked on a project he calls “religio-prospecting.” In other words, he has been looking at the scientific evidence that many ancient religious traditions can confer all sorts of benefits, whether you’re a believer or not. He points out that many secular people practice mindfulness, even if they’re not Buddhists. His question is - what’s the next mindfulness?David DeSteno is a professor of psychology at Northeastern University, where he directs the Social Emotions Group, and the author of a new book called How God Works: The Science Behind the Benefits of Religion, and is the host of a new podcast on PRX, also called “How God Works.” This episode explores David’s desire to study the benefits of religious practice in a scientific way and the evidence behind such practices as: sitting shiva, gratitude, the Apache sunrise ceremony, and Japanese Shinto rituals around childbirth. Subscribe by December 1 to get 40% off a Ten Percent Happier subscription! Click here for your discount.Full Shownotes: https://www.tenpercent.com/podcast-episode/david-desteno-397See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
15/11/2155m 23s

Meditation: Simple, But Not Easy | Twenty Percent Happier with Matthew Hepburn

Check out this sneak peak into an episode of our new podcast Twenty Percent Happier, available exclusively in the Ten Percent Happier app. About Matthew Hepburn:Matthew Hepburn is a straight shooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats and volunteering to teach buddhist meditation in prisons in his early twenties. Now he shares his love of contemplative practice with people on intensive silent retreats, through dedicated daily life practice as a core teacher at Cambridge Insight Meditation Center, and as the Editor of Mobile Content for Ten Percent Happier.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
12/11/219m 39s

396: Don’t Side With Yourself | Matthew Hepburn

Work can be one of the most difficult places to apply meditative concepts such as mindfulness, patience, and kindness. But work can also be an amazing testing ground for your attempts at meditation and other forms of self-improvement.Unlike many meditation teachers, Matthew Hepburn has spent a lot of time in the professional world. He has worked at Apple and in the service industry. He’s also a long time leader at the Ten Percent Happier company and is the host of the new Twenty Percent Happier podcast. In this episode, Matthew talks about how to change your relationship to your thoughts; how to navigate the highs of praise and the lows of blame; how to handle relationships at work, including relationships that require you to give and/or receive feedback; and how to bring your mindfulness practice to your workplace, starting with something as simple as a cup of coffee.And be sure to join Matthew in the seven-day Work Life Challenge, where you’ll get the chance to practice a meditation related to your work life, led by Matthew or Dawn Mauricio, another TPH meditation teacher and recent podcast guest. Download the Ten Percent Happier app now to join the Challenge for free.The "Healing Ourselves, Healing Our World," online benefit for the New York Insight Meditation Center is on November 13 and 14. Register here to participate.Full Shownotes: https://www.tenpercent.com/podcast-episode/matthew-hepburn-396See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
10/11/211h 7m

395: How to Handle Difficult People | Dawn Mauricio

It’s been a problem ever since the dawn of humankind: how do we deal with jerks? What do you say to them? And how do you not make everything worse? And what if the jerk is you? We’re going to get into this and other issues in this episode with a meditation teacher named Dawn Mauricio. This is the fourth episode in our five-part Work Life Series, and it is time to bring in some dharma. It turns out the Buddha had a not-insignificant amount of wisdom to offer that is directly applicable to both our inner and outer work lives.Dawn Mauricio is an excellent teacher who is making her Ten Percent Happier podcast debut with this episode. Dawn has been meditating since 2005 and is a graduate of Spirit Rock’s four-year teacher training program. She is also the author of the book Mindfulness Meditation for Beginners: 50 Meditations to Practice Awareness, Acceptance, and Peace. In this episode, Dawn talks about how to deal with jerks, imposter syndrome, and what the dharma can teach us about the technology that dominates so much of our lives both in and outside of work.Dawn is one of two phenomenal mediation teachers in the Work Life Challenge in the Ten Percent Happier app. In this free challenge, you’ll get seven days of video interviews, led by Dan, tackling tough work topics. Then, you’ll get a short meditation from either Dawn or Matthew Hepburn, another TPH teacher, so that you can practice what you’ve learned.Download the Ten Percent Happier app now to join the free Challenge today.Full Shownotes: https://www.tenpercent.com/podcast-episode/dawn-mauricio-395See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
08/11/2156m 58s

394: Staying Sane at Work | Laurie Santos

It turns out you can call up Laurie Santos and ask about any conundrum and she will respond with a veritable treasure trove of scientifically-grounded relatable wisdom. In this episode, we ask the question: how do you hit the reset button at work? This question can apply to a variety of contexts - maybe you’re leaving a job, looking for a job, starting a new job, or trying to do your current job more mindfully. Dr. Laurie Santos is a professor of psychology at Yale University and the host of the popular podcast The Happiness Lab. In this episode, she provides a slew of science-backed strategies for hitting the reset button at work, including: increasing our time affluence; challenging our misconceptions about how much we actually dislike work; leveraging the power of ritual in order to draw firmer boundaries around our work; employing a values-based strategy called “job crafting;” and what to do when someone else at work–someone who is not us–succeeds.This interview was recorded live on Facebook, and Dr. Santos will be dropping a version of the same conversation over on The Happiness Lab podcast. Be sure to check it out!This episode is part of the Work Life series we are running here on the show. In conjunction with this series on the podcast, we’re launching a Work Life challenge over on the Ten Percent Happier app. We’ll be dealing with issues such as feedback, imposter syndrome, jerks at work, burnout, productivity shame, and more. You can download the app here, or wherever you get your apps to join the challenge for free. Full Shownotes: https://www.tenpercent.com/podcast-episode/laurie-santos-394See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
05/11/2154m 48s

393: How to Give Feedback Without Ruining Everything | Kim Scott

One of the hardest things to do in any relationship is give feedback. It’s always dicey. You don’t want to be too aggressive. You don’t want to hurt anyone’s feelings. But you also don’t want to be too indirect. That’s where radical candor comes in. This term comes from Kim Scott, who is the bestselling author of Radical Candor and Just Work. She has coached executives at Dropbox and Twitter, and has led teams at Google. In this conversation she’ll not only talk about how to speak with radical candor, but also how to avoid its evil cousins: ruinous empathy, manipulative insincerity, and obnoxious aggression. She’ll also talk about how to push for more equitable workplaces at all levels of an organization, how to speak up about diversity issues without ruining your career, and what to do if you’re the person who has created harm. Kim will also talk about the difficult wake-up call that led her from her first book to her second.This episode is part of the Work Life series we are running here on the show. In conjunction with this series on the podcast, we’re launching a Work Life challenge over on the Ten Percent Happier app. We’ll be dealing with issues such as feedback, imposter syndrome, jerks at work, burnout, productivity shame, and more. You can download the app here, or wherever you get your apps to join the challenge for free. Full Shownotes: https://www.tenpercent.com/podcast-episode/kim-scott-393See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
03/11/211h 6m

392: How to Fight Languishing (at Work and Everywhere Else) | Adam Grant

This episode officially marks the launch of the Work Life Series, a brand-new, five-part series that’s all about how to live better lives at work. In each episode, we’ll be hosting meditation teachers, thought leaders, and top-of-their-field scientists to explore how to better connect with coworkers, boost our on-the-job resilience, and bring mindfulness to our work. And to help you put into action what you learn here on the show, you can join our free Work Life Challenge: a new meditation challenge specifically designed to help you navigate your life at work, available exclusively in the Ten Percent Happier app. Download the app here or wherever you get your apps to join the Work Life Challenge for free. To kick things off in the Work Life Series, we’ve got a longtime TPH fan favorite: Adam Grant. Adam is an organizational psychologist at The Wharton School and the #1 New York Times bestselling author of multiple books, including his most recent, Think Again. He is also the host of a hit podcast from TED called WorkLife. In this episode, Adam will talk about languishing, some of his ideas for what to do about it, why and how to rethink flexibility at work, and much more.Please note: There are brief references to alcohol & substance abuse and multiple references to anxiety and depression in this episode.Full Shownotes: https://www.tenpercent.com/podcast-episode/adam-grant-392See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
01/11/211h 9m

Mindfulness Under Pressure | Twenty Percent Happier with Matthew Hepburn

Check out this sneak peak into an episode of our new podcast Twenty Percent Happier, available exclusively in the Ten Percent Happier app. About Matthew Hepburn:Matthew Hepburn is a straight shooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats and volunteering to teach buddhist meditation in prisons in his early twenties. Now he shares his love of contemplative practice with people on intensive silent retreats, through dedicated daily life practice as a core teacher at Cambridge Insight Meditation Center, and as the Editor of Mobile Content for Ten Percent Happier.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
29/10/2110m 36s

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-391See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
27/10/2152m 7s

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-390See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
25/10/2151m 5s

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. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
22/10/216m 20s

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 AmazonTo 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-389See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
20/10/2147m 2s

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-388See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
18/10/211h 12m

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.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
15/10/217m 17s

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/installFull Shownotes: https://www.tenpercent.com/podcast-episode/matthew-hepburn-387See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
13/10/211h 15m

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. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
11/10/2151m 53s

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.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
08/10/216m 47s

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/installFull Shownotes: https://www.tenpercent.com/podcast-episode/carole-robin-david-bradford-385See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
06/10/211h 7m

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.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
04/10/211h 1m

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.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
01/10/2113m 2s

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.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
29/09/2148m 25s

#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
27/09/211h 11m

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.
27/09/211h 7m

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.
24/09/2110m 20s

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.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: listener@tenpercent.com by September 27, 2021.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
24/09/219m 35s

#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: listener@tenpercent.com by September 27, 2021. Full Shownotes: https://www.tenpercent.com/podcast-episode/scott-barry-kaufman-381
22/09/211h 5m

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: listener@tenpercent.com 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.
22/09/211h 1m

#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: listener@tenpercent.com 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
20/09/2155m 26s

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: listener@tenpercent.com 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.
20/09/2151m 41s

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.
17/09/218m 54s

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.
17/09/218m 9s

#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
15/09/211h 6m

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.
15/09/211h 2m

#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
13/09/211h 4m

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.
13/09/211h 0m

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.
10/09/219m 33s

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.
10/09/218m 48s

#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
08/09/2159m 16s

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.
08/09/2155m 31s

#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
06/09/211h 4m

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.
06/09/211h 1m

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.
03/09/218m 40s

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.
03/09/217m 55s

#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
01/09/211h 3m

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.
01/09/211h 0m

#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
30/08/211h 1m

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.
30/08/2157m 59s

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.
27/08/218m 36s

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.
27/08/217m 51s

#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
25/08/211h 3m

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.
25/08/211h 0m

#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
23/08/211h 6m

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.
23/08/211h 3m

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.
20/08/218m 58s

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.
20/08/218m 13s

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
18/08/211h 12m

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.
18/08/211h 8m

#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
16/08/211h 5m

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.
16/08/211h 1m

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.
13/08/2113m 26s

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.
13/08/2112m 41s

#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
11/08/211h 0m

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.
11/08/2156m 55s

#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
09/08/211h 4m

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.
09/08/211h 0m

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.
06/08/218m 6s

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.
06/08/218m 51s

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
04/08/211h 25m

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.
04/08/211h 21m

#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
02/08/2153m 38s

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.
02/08/2149m 53s

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.
30/07/218m 22s

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.
30/07/217m 37s

#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
28/07/2150m 27s

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.
28/07/2146m 42s

#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
26/07/2158m 35s

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.
26/07/2154m 50s

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.
23/07/216m 55s

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.
23/07/217m 40s

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
21/07/211h 15m

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.
21/07/211h 12m

#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
19/07/211h 9m

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.
19/07/211h 6m

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.
16/07/216m 30s

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
16/07/217m 15s

#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
14/07/211h 18m

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.
14/07/211h 14m

#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
12/07/211h 6m

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.
12/07/211h 2m

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.
09/07/216m 23s

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.
09/07/217m 8s

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
07/07/2159m 5s

The Science of Happiness | Emiliana Simon-Thomas (2020)

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.
07/07/2155m 20s

#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
05/07/211h 9m

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.
05/07/211h 5m

Joseph Goldstein on Self-Compassion | Bonus Meditation

Self-compassion is powerful, but it's not always easy to acknowledge your own pain. This meditation helps you default to compassion. To find this meditation in the Ten Percent Happier app, you can search for “Self-Compassion,” or click here: https://10percenthappier.app.link/content?meditation=0ee0c676-4215-4d7f-9b0d-9129a3d79a5b. If you don't have the Ten Percent Happier app, you can download it today: https://10percenthappier.app.link/install. 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.
02/07/217m 59s

Joseph Goldstein on Self-Compassion | Bonus Meditation

Self-compassion is powerful, but it's not always easy to acknowledge your own pain. This meditation helps you default to compassion. To find this meditation in the Ten Percent Happier app, you can search for “Self-Compassion,” or click here: https://10percenthappier.app.link/content?meditation=0ee0c676-4215-4d7f-9b0d-9129a3d79a5b. If you don't have the Ten Percent Happier app, you can download it today: https://10percenthappier.app.link/install. 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. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
02/07/217m 14s

#361: Why Men Armor Up | Daniel Ellenberg

Today's episode is a deep dive into the male operating system and how it can be upgraded. Today's guest, Daniel Ellenberg, is a psychotherapist, marriage and relationship therapist, author, and facilitator. He has been leading men’s groups for over 30 years and is the new sitting president of the American Psychological Association's “Division 51: Society for the Psychological Study of Men & Masculinities." In this conversation, Dr. Ellenberg explains: what masculinity actually means; what prevents men from forming bonds with other men; “traditional masculinity ideology”; why men die earlier than women; the importance of self-compassion for men; and how to be a good role model as a dad, friend, and fellow man.    Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/daniel-ellenberg-361
30/06/211h 10m

361: Why Men Armor Up | Daniel Ellenberg

Today's episode is a deep dive into the male operating system and how it can be upgraded. Today's guest, Daniel Ellenberg, is a psychotherapist, marriage and relationship therapist, author, and facilitator. He has been leading men’s groups for over 30 years and is the new sitting president of the American Psychological Association's “Division 51: Society for the Psychological Study of Men & Masculinities." In this conversation, Dr. Ellenberg explains: what masculinity actually means; what prevents men from forming bonds with other men; “traditional masculinity ideology”; why men die earlier than women; the importance of self-compassion for men; and how to be a good role model as a dad, friend, and fellow man.    Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/daniel-ellenberg-361 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
30/06/211h 6m

#360: Self-Compassion Ain’t Always Soft | Kristin Neff

There’s a widely held assumption that if you have a warmer, friendlier relationship with yourself, you will not only slack off and be ineffective, but also that you will be a doormat. My guest today says: not true. She’s making the case that self-compassion, when properly understood, can lead to a kind of ferocity. It can help you stand up for yourself and others.  Kristin Neff is the central pioneer in the field of self-compassion research and her work has had a massive impact on me and my own work. She is an Associate Professor of Educational Psychology at the University of Texas at Austin. She’s the author of the book Self-Compassion: The Proven Power of Being Kind to Yourself, and now she has a new book, called Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power and Thrive.  This conversation is for everyone, whether you identify as a woman or not. These concepts are universal, although, as you will hear Kristen argue, there is special importance for women. And speaking of gender, we are dedicating this week to that subject. Coming up on Wednesday, we’re going to talk about masculinity with a guest named Daniel Ellenberg. In this episode with Kristin Neff, we talk about: tender self-compassion vs. fierce self-compassion; the three main forms of fierce self-compassion; how to take a fierce self-compassion break; destructive vs. constructive anger; why she wrote the book specifically for women, and why you should read it, regardless of your gender socialization; how men can help the women in their lives develop this kind of ferocity; and how self-compassion can help us face our biases. For more resources on self-compassion, you can download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff-360
28/06/211h 5m

360: Self-Compassion Ain’t Always Soft | Kristin Neff

There’s a widely held assumption that if you have a warmer, friendlier relationship with yourself, you will not only slack off and be ineffective, but also that you will be a doormat. My guest today says: not true. She’s making the case that self-compassion, when properly understood, can lead to a kind of ferocity. It can help you stand up for yourself and others.  Kristin Neff is the central pioneer in the field of self-compassion research and her work has had a massive impact on me and my own work. She is an Associate Professor of Educational Psychology at the University of Texas at Austin. She’s the author of the book Self-Compassion: The Proven Power of Being Kind to Yourself, and now she has a new book, called Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power and Thrive.  This conversation is for everyone, whether you identify as a woman or not. These concepts are universal, although, as you will hear Kristen argue, there is special importance for women. And speaking of gender, we are dedicating this week to that subject. Coming up on Wednesday, we’re going to talk about masculinity with a guest named Daniel Ellenberg. In this episode with Kristin Neff, we talk about: tender self-compassion vs. fierce self-compassion; the three main forms of fierce self-compassion; how to take a fierce self-compassion break; destructive vs. constructive anger; why she wrote the book specifically for women, and why you should read it, regardless of your gender socialization; how men can help the women in their lives develop this kind of ferocity; and how self-compassion can help us face our biases. For more resources on self-compassion, you can download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff-360 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
28/06/211h 1m

The Delusion of Perfection | Bonus Meditation with Leslie Booker

The struggle to keep up in the era of social media is universal. Bring compassion to your inner critic & release the delusion of perfection. About Leslie Booker: Booker brings her heart and wisdom to the intersection of Dharma, Embodied Wisdom, and Social Justice. Much of her work has been supporting incarcerated and vulnerable youth populations. To find this meditation in the Ten Percent Happier app, you can search for “Taming Your Inner Critic,” or click here: https://10percenthappier.app.link/content?meditation=2789fd7d-8427-4956-9378-0f01d59238c4.
25/06/2112m 24s

The Delusion of Perfection | Bonus Meditation with Leslie Booker

The struggle to keep up in the era of social media is universal. Bring compassion to your inner critic & release the delusion of perfection. About Leslie Booker: Booker brings her heart and wisdom to the intersection of Dharma, Embodied Wisdom, and Social Justice. Much of her work has been supporting incarcerated and vulnerable youth populations. To find this meditation in the Ten Percent Happier app, you can search for “Taming Your Inner Critic,” or click here: https://10percenthappier.app.link/content?meditation=2789fd7d-8427-4956-9378-0f01d59238c4. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
25/06/2111m 39s

#359: The Hard Questions That Might Save Your Relationship | Susan Piver

Today we have some counterintuitive relationship advice. If you’re in a tough spot with your loved one, why would you want to have a deep chat about religion, politics, work, or your eating habits? Wouldn’t that just make everything worse? My guest today says asking these hard questions is exactly what you should do.  Susan Piver is a fan favorite in TPH-world. She has been a practicing Buddhist for more than a quarter-century. She’s a graduate of a Buddhist seminary, founder of The Open Heart Project, and a New York Times bestselling author of many books, including How Not to Be Afraid of Your Own Life. This month, she’s releasing a revised and expanded edition of her blockbuster book, The Hard Questions: 100 Essential Questions to Ask Before You Say “I Do.” This book started out as a relationship tool for recently engaged couples, but it’s taken on a much broader life. You can use it if your long-term relationship has hit a snag, if you’ve recently broken up with someone and want to understand why, or if you’re single and just want to know yourself better. The book originally came out 20 years ago, but a lot has changed since then, so Susan has gone through and done a big rewrite.  In this conversation, we talk about: why hard questions are so key to building or rebuilding the foundation for a healthy relationship; the difference between love affairs and long-term relationships (and how failing to see the difference can tank your relationship); why breakups are rarely caused by lack of love, but instead by something else; and Susan will explore, from a Buddhist perspective, what happens when the boundaries between you and another person begin to dissolve – and what to watch out for when this happens. Also, there’s (just barely!) still time to join us in our free Taming Anxiety Challenge. This ten-day meditation challenge will teach you how to understand your anxiety and give you practical tools for coping with the difficult thoughts and emotions that arise when you are anxious. And it’s also a great way to kickstart your meditation practice.  You can join the Taming Anxiety 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/TamingAnxietyChallenge. Be sure to sign up by June 24! Full Shownotes: https://www.tenpercent.com/podcast-episode/susan-piver-359
23/06/211h 1m

359: The Hard Questions That Might Save Your Relationship | Susan Piver

Today we have some counterintuitive relationship advice. If you’re in a tough spot with your loved one, why would you want to have a deep chat about religion, politics, work, or your eating habits? Wouldn’t that just make everything worse? My guest today says asking these hard questions is exactly what you should do.  Susan Piver is a fan favorite in TPH-world. She has been a practicing Buddhist for more than a quarter-century. She’s a graduate of a Buddhist seminary, founder of The Open Heart Project, and a New York Times bestselling author of many books, including How Not to Be Afraid of Your Own Life. This month, she’s releasing a revised and expanded edition of her blockbuster book, The Hard Questions: 100 Essential Questions to Ask Before You Say “I Do.” This book started out as a relationship tool for recently engaged couples, but it’s taken on a much broader life. You can use it if your long-term relationship has hit a snag, if you’ve recently broken up with someone and want to understand why, or if you’re single and just want to know yourself better. The book originally came out 20 years ago, but a lot has changed since then, so Susan has gone through and done a big rewrite.  In this conversation, we talk about: why hard questions are so key to building or rebuilding the foundation for a healthy relationship; the difference between love affairs and long-term relationships (and how failing to see the difference can tank your relationship); why breakups are rarely caused by lack of love, but instead by something else; and Susan will explore, from a Buddhist perspective, what happens when the boundaries between you and another person begin to dissolve – and what to watch out for when this happens. Also, there’s (just barely!) still time to join us in our free Taming Anxiety Challenge. This ten-day meditation challenge will teach you how to understand your anxiety and give you practical tools for coping with the difficult thoughts and emotions that arise when you are anxious. And it’s also a great way to kickstart your meditation practice.  You can join the Taming Anxiety 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/TamingAnxietyChallenge. Be sure to sign up by June 24! Full Shownotes: https://www.tenpercent.com/podcast-episode/susan-piver-359 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
23/06/2158m 13s

#358: Buddhist Lessons on Anxiety | Leslie Booker

Taming Anxiety Series - Episode 4: Welcome to the final episode in our Taming Anxiety Series! Today's guest, Leslie Booker – who goes by "Booker" – is one of America’s leading dharma teachers. She began sharing the practice with vulnerable populations back in 2005 and is a graduate of three different training programs at Spirit Rock, including their four-year Retreat Teacher Training Program. In this conversation, Booker will make the case that one of the most important, even life-saving, tools when it comes to dealing with anxiety is our ability to connect with our communities. She also brings our attention to yet another Buddhist list – the “three characteristics.” And she explains how bringing awareness to our bodies can help settle us in our most anxious moments. This, I should say, is something she’s worked on with me personally. If you’d like to see that, you can actually do so, because we filmed it as part of our new Taming Anxiety Challenge, a ten-day meditation challenge which begins today over in the Ten Percent Happier app.  Booker is one of the core teachers in the Taming Anxiety Challenge, which features short videos and guided meditations about how to live with anxiety more intentionally. In the app, you’ll see her share strategies with me – and you – for putting into practice everything we talk about on the podcast today — including ways to normalize the experience of anxiety in your community. In fact, by joining the Taming Anxiety Challenge, you'll be part of a community of thousands of meditators learning to cope with anxiety. You can even invite your friends or family to join you in the Challenge – for free! You'll get a notification each time they meditate, so you can be accountable to and supportive of each other.  You can join the Taming Anxiety 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/TamingAnxietyChallenge. Full Shownotes: https://www.tenpercent.com/podcast-episode/leslie-booker-358
21/06/211h 13m

358: Buddhist Lessons on Anxiety | Leslie Booker

Taming Anxiety Series - Episode 4: Welcome to the final episode in our Taming Anxiety Series! Today's guest, Leslie Booker – who goes by "Booker" – is one of America’s leading dharma teachers. She began sharing the practice with vulnerable populations back in 2005 and is a graduate of three different training programs at Spirit Rock, including their four-year Retreat Teacher Training Program. In this conversation, Booker will make the case that one of the most important, even life-saving, tools when it comes to dealing with anxiety is our ability to connect with our communities. She also brings our attention to yet another Buddhist list – the “three characteristics.” And she explains how bringing awareness to our bodies can help settle us in our most anxious moments. This, I should say, is something she’s worked on with me personally. If you’d like to see that, you can actually do so, because we filmed it as part of our new Taming Anxiety Challenge, a ten-day meditation challenge which begins today over in the Ten Percent Happier app.  Booker is one of the core teachers in the Taming Anxiety Challenge, which features short videos and guided meditations about how to live with anxiety more intentionally. In the app, you’ll see her share strategies with me – and you – for putting into practice everything we talk about on the podcast today — including ways to normalize the experience of anxiety in your community. In fact, by joining the Taming Anxiety Challenge, you'll be part of a community of thousands of meditators learning to cope with anxiety. You can even invite your friends or family to join you in the Challenge – for free! You'll get a notification each time they meditate, so you can be accountable to and supportive of each other.  You can join the Taming Anxiety 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/TamingAnxietyChallenge. Full Shownotes: https://www.tenpercent.com/podcast-episode/leslie-booker-358 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
21/06/211h 10m

#357: Strategies for Social Anxiety | Ellen Hendriksen

Taming Anxiety Series - Episode 3: As we move into summer and more and more vaccines go into arms, your town or city (or state or country) may soon be opening back up, if it hasn’t already. Some of us are ecstatic. A lot of us are anxious. (And by the way, those are not mutually exclusive. It’s totally possible to be both.) If the thought of large crowds or even small dinner parties makes your palms sweat, don’t worry. You’re not alone. (And if this was true for you even before the pandemic, you’re not alone there, either.) Our guest today is here to help.  Ellen Hendriksen is a clinical psychologist who specializes in anxiety and social anxiety and serves on the faculty at Boston University's Center for Anxiety and Related Disorders. She is the author of How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety. In today’s episode she explains how to increase your tolerance for uncertainty; how and why social anxiety has gotten worse since the start of the pandemic; and, what you can do to face your own anxiety around social interactions, especially if you’re in a place that is reopening. She’ll also answer some questions from you, our listeners. In addition to this series on the podcast, we are launching a free Taming Anxiety Meditation Challenge in the Ten Percent Happier app, to help you practice what you’re learning. In this brand-new ten-day meditation challenge, we’ll be pairing a leading anxiety expert and a top-notch meditation teacher together to help you practice what we’re talking about on the show.  The free Taming Anxiety Challenge begins on Monday, June 21, and will run for ten days. Each day, you'll receive a video and you'll complete a short meditation. You'll also receive daily reminders to help keep you on track, and you can even invite your friends to join you. Join the Taming Anxiety 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/TamingAnxietyChallenge. Full Shownotes: https://www.tenpercent.com/podcast-episode/ellen-hendriksen-357
18/06/211h 14m

357: Strategies for Social Anxiety | Ellen Hendriksen

Taming Anxiety Series - Episode 3: As we move into summer and more and more vaccines go into arms, your town or city (or state or country) may soon be opening back up, if it hasn’t already. Some of us are ecstatic. A lot of us are anxious. (And by the way, those are not mutually exclusive. It’s totally possible to be both.) If the thought of large crowds or even small dinner parties makes your palms sweat, don’t worry. You’re not alone. (And if this was true for you even before the pandemic, you’re not alone there, either.) Our guest today is here to help.  Ellen Hendriksen is a clinical psychologist who specializes in anxiety and social anxiety and serves on the faculty at Boston University's Center for Anxiety and Related Disorders. She is the author of How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety. In today’s episode she explains how to increase your tolerance for uncertainty; how and why social anxiety has gotten worse since the start of the pandemic; and, what you can do to face your own anxiety around social interactions, especially if you’re in a place that is reopening. She’ll also answer some questions from you, our listeners. In addition to this series on the podcast, we are launching a free Taming Anxiety Meditation Challenge in the Ten Percent Happier app, to help you practice what you’re learning. In this brand-new ten-day meditation challenge, we’ll be pairing a leading anxiety expert and a top-notch meditation teacher together to help you practice what we’re talking about on the show.  The free Taming Anxiety Challenge begins on Monday, June 21, and will run for ten days. Each day, you'll receive a video and you'll complete a short meditation. You'll also receive daily reminders to help keep you on track, and you can even invite your friends to join you. Join the Taming Anxiety 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/TamingAnxietyChallenge. Full Shownotes: https://www.tenpercent.com/podcast-episode/ellen-hendriksen-357 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
18/06/211h 10m

#356: Anxiety, Explained | Luana Marques

Taming Anxiety Series - Episode 2: Anxiety is very common -- but also commonly misunderstood. So today we’re doing a show that you might think of as: Everything You Wanted to Know About Anxiety (But Were Afraid to Ask). This is the second episode in a four-part series we’re calling “Taming Anxiety.” (By the way, if you missed the first episode, with pop-star/Broadway star/sitcom-star Sara Bareilles, I strongly recommend checking that out.)  Today, though, we are diving into the science of anxiety with Dr. Luana Marques. Luana is an Associate Professor of Psychiatry at Harvard Medical School, President of the Anxiety and Depression Association of America, and the author of Almost Anxious: Is My (or My Loved One’s) Worry or Distress a Problem? You might also recognize her from this show, because she was also our very first guest on the topic of Covid, way back in March of 2020, in an episode titled “How to Handle Coronavirus Anxiety.” In this episode, Luana will explain, from a scientific perspective, what anxiety actually is; why it isn’t actually a problem in and of itself – instead, it’s our relationship to it that’s (often) a problem; what the "TEB Cycle" is, and how to work with it; the short-term benefits of avoiding things that cause us anxiety – and the long-term consequences of that avoidance; and how to handle anxiety-induced phobias, including, in my case, a pronounced fear of elevators. Plus, we’ll take some voicemails that you, our listeners, have submitted. You can also learn how to actually practice everything we'll talk about in today’s episode by participating in our free Taming Anxiety Challenge over in the Ten Percent Happier app, which kicks off next Monday, June 21. Join the Taming Anxiety Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You will 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/TamingAnxietyChallenge. Full Shownotes: https://www.tenpercent.com/podcast-episode/luana-marques-356
16/06/211h 5m

356: Anxiety, Explained | Luana Marques

Taming Anxiety Series - Episode 2: Anxiety is very common -- but also commonly misunderstood. So today we’re doing a show that you might think of as: Everything You Wanted to Know About Anxiety (But Were Afraid to Ask). This is the second episode in a four-part series we’re calling “Taming Anxiety.” (By the way, if you missed the first episode, with pop-star/Broadway star/sitcom-star Sara Bareilles, I strongly recommend checking that out.)  Today, though, we are diving into the science of anxiety with Dr. Luana Marques. Luana is an Associate Professor of Psychiatry at Harvard Medical School, President of the Anxiety and Depression Association of America, and the author of Almost Anxious: Is My (or My Loved One’s) Worry or Distress a Problem? You might also recognize her from this show, because she was also our very first guest on the topic of Covid, way back in March of 2020, in an episode titled “How to Handle Coronavirus Anxiety.” In this episode, Luana will explain, from a scientific perspective, what anxiety actually is; why it isn’t actually a problem in and of itself – instead, it’s our relationship to it that’s (often) a problem; what the "TEB Cycle" is, and how to work with it; the short-term benefits of avoiding things that cause us anxiety – and the long-term consequences of that avoidance; and how to handle anxiety-induced phobias, including, in my case, a pronounced fear of elevators. Plus, we’ll take some voicemails that you, our listeners, have submitted. You can also learn how to actually practice everything we'll talk about in today’s episode by participating in our free Taming Anxiety Challenge over in the Ten Percent Happier app, which kicks off next Monday, June 21. Join the Taming Anxiety Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You will 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/TamingAnxietyChallenge. Full Shownotes: https://www.tenpercent.com/podcast-episode/luana-marques-356 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
16/06/211h 2m

#355: Sara Bareilles: Anxiety, Anger, and Art

Taming Anxiety Series - Episode 1: Today is a big day here on the podcast, both because we have a fantastic new episode, and because this episode is actually kicking off a series we have been wanting to produce for a long time, called “Taming Anxiety.”   Anxiety is a massive issue in our society. Even before the pandemic, it was on the rise. Now, the situation is even worse. Chances are it has afflicted you or someone you love at some point, on some level: maybe you’ve received an actual diagnosis, like generalized anxiety disorder, or maybe you’re prone to symptoms closer to panic, or perhaps you’re just susceptible to a bit too much garden-variety worrying. Maybe your kids are increasingly anxious. Or maybe, like me, you’ve got a few different items on the menu–some low-level professional freakouts here, some panic attacks in elevators (or on live TV) over there…   Anyway, the bad news is that anxiety is unlikely to disappear overnight. But the good news is that you can change your relationship to it. Hence this two week series we’re launching today. We’ve got two episodes with scientists and one episode with a meditation expert on deck to help you learn to tame your anxiety. And we’ve even got a free meditation challenge over in the Ten Percent Happier app to help you bring these lessons into your practice.   But before we get to that, let me introduce today’s guest. We’re kicking things off with a personal story. Sara Bareilles is a fearsome polymath: a singer, songwriter, composer, actor… the list goes on. She earned Tony and Grammy Award nominations for the Broadway musical Waitress, she’s got a new album out called Amidst the Chaos: Live from the Hollywood Bowl, and she stars in the new Tina Fey-produced series Girls5eva, which is streaming right now on Peacock.    Behind all this artistic and professional success is a meditator who is deliberately open and public about her struggles with anxiety and depression. In this conversation, she talks about: her history of anxiety and depression; the relationship between suffering and art, and whether meditation might defang someone’s creativity; how she works with anger; her relationship to social media; and we get an intimate glimpse into the back-stories behind some of her hit songs.   This is the first episode in our new “Taming Anxiety” series, and there will be an accompanying meditation challenge over in the Ten Percent Happier app. It’s also called “Taming Anxiety,” and it launches next week, on Monday, June 21st. The idea here is that you will be able to use the challenge to integrate everything you’ve learned in the podcast series into your neurons.    Join the Taming Anxiety 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/TamingAnxietyChallenge.    Full Shownotes: https://www.tenpercent.com/podcast-episode/sara-bareilles-355
14/06/211h 4m

355: Sara Bareilles: Anxiety, Anger, and Art

Taming Anxiety Series - Episode 1: Today is a big day here on the podcast, both because we have a fantastic new episode, and because this episode is actually kicking off a series we have been wanting to produce for a long time, called “Taming Anxiety.”   Anxiety is a massive issue in our society. Even before the pandemic, it was on the rise. Now, the situation is even worse. Chances are it has afflicted you or someone you love at some point, on some level: maybe you’ve received an actual diagnosis, like generalized anxiety disorder, or maybe you’re prone to symptoms closer to panic, or perhaps you’re just susceptible to a bit too much garden-variety worrying. Maybe your kids are increasingly anxious. Or maybe, like me, you’ve got a few different items on the menu–some low-level professional freakouts here, some panic attacks in elevators (or on live TV) over there…   Anyway, the bad news is that anxiety is unlikely to disappear overnight. But the good news is that you can change your relationship to it. Hence this two week series we’re launching today. We’ve got two episodes with scientists and one episode with a meditation expert on deck to help you learn to tame your anxiety. And we’ve even got a free meditation challenge over in the Ten Percent Happier app to help you bring these lessons into your practice.   But before we get to that, let me introduce today’s guest. We’re kicking things off with a personal story. Sara Bareilles is a fearsome polymath: a singer, songwriter, composer, actor… the list goes on. She earned Tony and Grammy Award nominations for the Broadway musical Waitress, she’s got a new album out called Amidst the Chaos: Live from the Hollywood Bowl, and she stars in the new Tina Fey-produced series Girls5eva, which is streaming right now on Peacock.    Behind all this artistic and professional success is a meditator who is deliberately open and public about her struggles with anxiety and depression. In this conversation, she talks about: her history of anxiety and depression; the relationship between suffering and art, and whether meditation might defang someone’s creativity; how she works with anger; her relationship to social media; and we get an intimate glimpse into the back-stories behind some of her hit songs.   This is the first episode in our new “Taming Anxiety” series, and there will be an accompanying meditation challenge over in the Ten Percent Happier app. It’s also called “Taming Anxiety,” and it launches next week, on Monday, June 21st. The idea here is that you will be able to use the challenge to integrate everything you’ve learned in the podcast series into your neurons.    Join the Taming Anxiety 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/TamingAnxietyChallenge.    Full Shownotes: https://www.tenpercent.com/podcast-episode/sara-bareilles-355 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
14/06/211h 0m

A Strategy for the Toughest Emotions | Bonus Meditation with Sharon Salzberg

Bring wisdom and compassion alongside difficult emotions by first calming your body & mind and then opening to the feels with acceptance. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield. She is a New York Times best-selling author whose books include Lovingkindness, Real Happiness, Real Love, and Real Change. Sharon lives in New York City and teaches around the world. To find this meditation in the Ten Percent Happier app, you can search for “Letting Tough Emotions Be,” or click here: https://10percenthappier.app.link/content?meditation=2649944e-3c86-4237-9232-ddb9a2437925. Excited about the Taming Anxiety Challenge? Download the Ten Percent Happier app today to get ready: 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.
11/06/217m 4s

A Strategy for the Toughest Emotions | Bonus Meditation with Sharon Salzberg

Bring wisdom and compassion alongside difficult emotions by first calming your body & mind and then opening to the feels with acceptance. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield. She is a New York Times best-selling author whose books include Lovingkindness, Real Happiness, Real Love, and Real Change. Sharon lives in New York City and teaches around the world. To find this meditation in the Ten Percent Happier app, you can search for “Letting Tough Emotions Be,” or click here: https://10percenthappier.app.link/content?meditation=2649944e-3c86-4237-9232-ddb9a2437925. Excited about the Taming Anxiety Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install
11/06/217m 49s

#354: The Surprising Upsides of Self-Deception | Shankar Vedantam

Anyone with a passing familiarity with Buddhism will know that “delusion” is rarely, if ever, mentioned in a positive way. In fact, the Buddha included delusion (aka: confusion about the way things really are) on his list of “the three poisons.” The whole point of meditation, per the Buddha, is to uproot delusion -- along with greed and hatred. Only then can you be enlightened.  My guest today is here to valiantly make the case that delusion -- or self-deception -- has an upside. Many upsides, in fact. While he concedes that self-deception can, of course, be massively harmful, he argues that it also plays a vital role in our success and wellbeing, and that it holds together friendships, marriages, and nations. Understanding this, he says, can make you happier, more effective, and -- crucially -- more empathetic with people with whom you disagree. Shankar Vedantam is the host of the popular podcast and radio show Hidden Brain. His new book is called Useful Delusions: The Power and Paradox of the Self-Deceiving Brain. In this conversation, we talk about: the many ways our brains filter and alter our perception of reality; why we evolved for a robust capacity to lie to ourselves; and how his research on delusions has colored his view of the chaos and confusion of our modern world. Are you excited about the upcoming Taming Anxiety Challenge? If so, you can download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/shankar-vedantam-354
09/06/211h 14m

354: The Surprising Upsides of Self-Deception | Shankar Vedantam

Anyone with a passing familiarity with Buddhism will know that “delusion” is rarely, if ever, mentioned in a positive way. In fact, the Buddha included delusion (aka: confusion about the way things really are) on his list of “the three poisons.” The whole point of meditation, per the Buddha, is to uproot delusion -- along with greed and hatred. Only then can you be enlightened.  My guest today is here to valiantly make the case that delusion -- or self-deception -- has an upside. Many upsides, in fact. While he concedes that self-deception can, of course, be massively harmful, he argues that it also plays a vital role in our success and wellbeing, and that it holds together friendships, marriages, and nations. Understanding this, he says, can make you happier, more effective, and -- crucially -- more empathetic with people with whom you disagree. Shankar Vedantam is the host of the popular podcast and radio show Hidden Brain. His new book is called Useful Delusions: The Power and Paradox of the Self-Deceiving Brain. In this conversation, we talk about: the many ways our brains filter and alter our perception of reality; why we evolved for a robust capacity to lie to ourselves; and how his research on delusions has colored his view of the chaos and confusion of our modern world. Are you excited about the upcoming Taming Anxiety Challenge? If so, you can download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/shankar-vedantam-354 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
09/06/211h 10m

#353: Chris Bosh: Making Your Inner Voice Your Ally

One of the more surprising lessons I’ve learned as an ambitious person is that perhaps the best recipe for success is... keeping your ego in check. For a long time, I subconsciously believed that you needed to be unremittingly selfish to “make it.” But after life delivered me repeated beat-downs, I finally got the message: sometimes what’s best for me is to focus on greater good -- on the team. It’s enlightened self-interest. (For the record, I am not perfect at this.) My guest today has also learned this lesson the hard way.  Chris Bosh is an 11-time NBA All-Star, an Olympic gold medalist, and he was just recently inducted into the Basketball Hall of Fame. He says his proudest moments as a player came from defeating his own ego, and you’ll hear him explain how he learned to do this. You’ll also hear him talk about something that anyone who’s ever been born needs to learn how to do (given that we live in a universe where impermanence is a nonnegotiable fact): letting go. In 2016, Chris nearly died from a blood clotting illness that sidelined him. He spent the next couple of years trying to make his way back to the NBA before retiring in 2019. He’s just written a new book, in which he tells his story and compiles some hard-won wisdom. It’s called Letters to a Young Athlete. But you don’t have to be an athlete to benefit; it’s really for anyone who’s interested in excellence.  In this conversation, Chris and I talk about the difficult process of letting go of something you love; the in’s and out’s of his journey with his own ego, both during and after his playing career; how to set aside the inner chatter in your mind in order to be in the present moment; and how to play every game–whatever that might mean to you–like it’s your last. Before we dive in, I also want to let you know about a special series of episodes we’ll be launching next week here on the podcast. It’s called “Taming Anxiety.” It will feature interviews with top anxiety researchers and a dynamite meditation teacher. And, as is our wont here in TPH-land, we’ll be launching a free companion meditation challenge on the Ten Percent Happier app to help you put everything you learn in the podcast series into practice in your daily life -- to integrate it into your neurons, as I like to say.  Get ready to join the free challenge on June 21 by downloading the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/chris-bosh-353
07/06/2158m 32s

353: Chris Bosh: Making Your Inner Voice Your Ally

One of the more surprising lessons I’ve learned as an ambitious person is that perhaps the best recipe for success is... keeping your ego in check. For a long time, I subconsciously believed that you needed to be unremittingly selfish to “make it.” But after life delivered me repeated beat-downs, I finally got the message: sometimes what’s best for me is to focus on greater good -- on the team. It’s enlightened self-interest. (For the record, I am not perfect at this.) My guest today has also learned this lesson the hard way.  Chris Bosh is an 11-time NBA All-Star, an Olympic gold medalist, and he was just recently inducted into the Basketball Hall of Fame. He says his proudest moments as a player came from defeating his own ego, and you’ll hear him explain how he learned to do this. You’ll also hear him talk about something that anyone who’s ever been born needs to learn how to do (given that we live in a universe where impermanence is a nonnegotiable fact): letting go. In 2016, Chris nearly died from a blood clotting illness that sidelined him. He spent the next couple of years trying to make his way back to the NBA before retiring in 2019. He’s just written a new book, in which he tells his story and compiles some hard-won wisdom. It’s called Letters to a Young Athlete. But you don’t have to be an athlete to benefit; it’s really for anyone who’s interested in excellence.  In this conversation, Chris and I talk about the difficult process of letting go of something you love; the in’s and out’s of his journey with his own ego, both during and after his playing career; how to set aside the inner chatter in your mind in order to be in the present moment; and how to play every game–whatever that might mean to you–like it’s your last. Before we dive in, I also want to let you know about a special series of episodes we’ll be launching next week here on the podcast. It’s called “Taming Anxiety.” It will feature interviews with top anxiety researchers and a dynamite meditation teacher. And, as is our wont here in TPH-land, we’ll be launching a free companion meditation challenge on the Ten Percent Happier app to help you put everything you learn in the podcast series into practice in your daily life -- to integrate it into your neurons, as I like to say.  Get ready to join the free challenge on June 21 by downloading the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/chris-bosh-353 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
07/06/2154m 47s

Dan Tells A Meditative Story

In this episode from the excellent podcast Meditative Story, recorded a couple of years ago, Dan shares a candid look at his attempts to connect more with his son, Alexander, on their first father-son trip.    Meditative Story combines human stories with meditation prompts embedded into the storylines — all surrounded by breathtaking music. You can learn more about it here: https://meditativestory.com/, and listen here: https://podcasts.apple.com/us/podcast/id1472106563.
04/06/2132m 5s

Dan Tells A Meditative Story

In this episode from the excellent podcast Meditative Story, recorded a couple of years ago, Dan shares a candid look at his attempts to connect more with his son, Alexander, on their first father-son trip.    Meditative Story combines human stories with meditation prompts embedded into the storylines — all surrounded by breathtaking music. You can learn more about it here: https://meditativestory.com/, and listen here: https://podcasts.apple.com/us/podcast/id1472106563. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
04/06/2131m 20s

#352: Why You’re Burning Out -- And How to Fix It | Leah Weiss

Covid appears to have brought on a spike in burnout, especially among women, millions of whom have exited the workplace since the pandemic began. So what is burnout, exactly? How do you know if you qualify? How do you fix it? And can meditation help? That’s what we’re tackling today with Leah Weiss, who despite being a longtime meditator herself, has experienced burnout firsthand.  Leah is a researcher and author. She was a founding faculty member of the Compassion Institute at Stanford University, and she’s the co-founder of Skylyte - a company that specializes in using the latest science to help organizations prevent burnout. She’s written two books. The most relevant for our purposes is called: How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind. In this conversation, we cover: the differences between anxiety, depression, and burnout; how to detect burnout; how burnout runs along a spectrum, and is a “full body experience;” why meditation can help but also make some people more susceptible to burnout; what can be done to protect women in the workplace; and her argument that burnout isn’t just a personal problem, but also a systemic one.  Also: If you don't already have the Ten Percent Happier app, you can download it for free here: https://www.tenpercent.com/?_branch_match_id=888540266380716858, or wherever you get your apps. Full Shownotes: https://www.tenpercent.com/podcast-episode/leah-weiss-352
02/06/211h 11m

352: Why You’re Burning Out -- And How to Fix It | Leah Weiss

Covid appears to have brought on a spike in burnout, especially among women, millions of whom have exited the workplace since the pandemic began. So what is burnout, exactly? How do you know if you qualify? How do you fix it? And can meditation help? That’s what we’re tackling today with Leah Weiss, who despite being a longtime meditator herself, has experienced burnout firsthand.  Leah is a researcher and author. She was a founding faculty member of the Compassion Institute at Stanford University, and she’s the co-founder of Skylyte - a company that specializes in using the latest science to help organizations prevent burnout. She’s written two books. The most relevant for our purposes is called: How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind. In this conversation, we cover: the differences between anxiety, depression, and burnout; how to detect burnout; how burnout runs along a spectrum, and is a “full body experience;” why meditation can help but also make some people more susceptible to burnout; what can be done to protect women in the workplace; and her argument that burnout isn’t just a personal problem, but also a systemic one.  Also: If you don't already have the Ten Percent Happier app, you can download it for free here: https://www.tenpercent.com/?_branch_match_id=888540266380716858, or wherever you get your apps. Full Shownotes: https://www.tenpercent.com/podcast-episode/leah-weiss-352 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
02/06/211h 8m

#351: A Buddhist Approach to Patience | Dzigar Kongtrul Rinpoche

These are not hospitable times for the mental skill of patience. Instant gratification has never been more thoroughly scaled. You can order food, taxis, and shampoo from your phone. Streaming services autoplay the next episode of whatever show you’re binging. You can ask Siri or Alexa for the weather, the latest sports scores, or the dating history of Paul Rudd. And on a deeper level, of course, global tumult is trying our patience -- with the pandemic, political polarization, climate disruption, and cultural divides over race, gender, and more.  My guest today comes armed with great tools we can all use to exercise a muscle that, for many, is badly atrophied. As you’ll hear him explain, the Buddhist approach to patience goes way beyond grin and bear it; instead it’s about developing a mind that can work positively with whatever is bothering us. Dzigar Kongtrul Rinpoche grew up in a monastic environment in Northern India. His father was said to be the third incarnation of a great Tibetan master. His mother was his first teacher -- a renowned practitioner who completed thirteen years of solitary retreat before she got married. Rinpoche now lives in the U.S. -- in southern Colorado, where he has a mountain retreat center called Longchen Jigme Samten Ling. His students include former guests on this show, such as Pema Chödrön, the best-selling Buddhist author, and Elizabeth Mattis-Namgyel, a teacher and author who is also his wife. Rinpoche has a new book out called Peaceful Heart: The Buddhist Practice of Patience. In this interview we talk about: how to define patience from the Buddhist lens; what practices he suggests for getting better at patience; the difference between patience and passivity; the challenges he still faces in the patience arena; and the role of patience in eating and in enduring physical pain.  Also: We're offering 40% off the price of a year-long subscription for the Ten Percent Happier app until June 1st. Visit https://www.tenpercent.com/may to sign up today. Full Shownotes: https://www.tenpercent.com/podcast-episode/dzigar-kongtrul-rinpoche-351
31/05/2152m 2s

351: A Buddhist Approach to Patience | Dzigar Kongtrul Rinpoche

These are not hospitable times for the mental skill of patience. Instant gratification has never been more thoroughly scaled. You can order food, taxis, and shampoo from your phone. Streaming services autoplay the next episode of whatever show you’re binging. You can ask Siri or Alexa for the weather, the latest sports scores, or the dating history of Paul Rudd. And on a deeper level, of course, global tumult is trying our patience -- with the pandemic, political polarization, climate disruption, and cultural divides over race, gender, and more.  My guest today comes armed with great tools we can all use to exercise a muscle that, for many, is badly atrophied. As you’ll hear him explain, the Buddhist approach to patience goes way beyond grin and bear it; instead it’s about developing a mind that can work positively with whatever is bothering us. Dzigar Kongtrul Rinpoche grew up in a monastic environment in Northern India. His father was said to be the third incarnation of a great Tibetan master. His mother was his first teacher -- a renowned practitioner who completed thirteen years of solitary retreat before she got married. Rinpoche now lives in the U.S. -- in southern Colorado, where he has a mountain retreat center called Longchen Jigme Samten Ling. His students include former guests on this show, such as Pema Chödrön, the best-selling Buddhist author, and Elizabeth Mattis-Namgyel, a teacher and author who is also his wife. Rinpoche has a new book out called Peaceful Heart: The Buddhist Practice of Patience. In this interview we talk about: how to define patience from the Buddhist lens; what practices he suggests for getting better at patience; the difference between patience and passivity; the challenges he still faces in the patience arena; and the role of patience in eating and in enduring physical pain.  Also: We're offering 40% off the price of a year-long subscription for the Ten Percent Happier app until June 1st. Visit https://www.tenpercent.com/may to sign up today. Full Shownotes: https://www.tenpercent.com/podcast-episode/dzigar-kongtrul-rinpoche-351 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
31/05/2148m 17s

Strong Back, Soft Front | Bonus Meditation with Roshi Joan Halifax

Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty. About Roshi Joan Halifax: Roshi Joan Halifax is a Buddhist teacher, Zen priest, anthropologist, and pioneer in the field of end-of-life care. She is Founder, Abbot, and Head Teacher of Upaya Institute and Zen Center in Santa Fe, New Mexico. Her most recent book is Standing at the Edge: Finding Freedom Where Fear and Courage Meet. To find this meditation in the Ten Percent Happier app, you can search for “Strong Back, Soft Front,” or click here: https://10percenthappier.app.link/content?meditation=4cfcfe2d-f5fb-4142-9bd0-3fb6b2041324.
28/05/219m 47s

Strong Back, Soft Front | Bonus Meditation with Roshi Joan Halifax

Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty. About Roshi Joan Halifax: Roshi Joan Halifax is a Buddhist teacher, Zen priest, anthropologist, and pioneer in the field of end-of-life care. She is Founder, Abbot, and Head Teacher of Upaya Institute and Zen Center in Santa Fe, New Mexico. Her most recent book is Standing at the Edge: Finding Freedom Where Fear and Courage Meet. To find this meditation in the Ten Percent Happier app, you can search for “Strong Back, Soft Front,” or click here: https://10percenthappier.app.link/content?meditation=4cfcfe2d-f5fb-4142-9bd0-3fb6b2041324. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
28/05/219m 2s

#350: How to Be Courageous | Stacy McClendon

Many of us know that meditation can confer benefits such as self-awareness, calm, and compassion, but what about courage? My guest today says, yes. Meditation can boost your courage quotient. And she will talk about exactly how. Her name is Stacy McClendon. She is a teacher at the Common Ground Meditation Center in Minneapolis. She also has a background in social work. This is the second episode in our weeklong series marking the one year anniversary of the murder of George Floyd. Stacy has been organizing and hosting weekly Truth and Justice Vigils online, available to anyone, during and after the trials of the men charged with murdering George Floyd. In this conversation, we talk about: a Buddhist list called the Ten Paramis, and how those qualities can support courage; how white people can step up and be courageous; how compassion is not a weakness; and how to be what she calls a “compassionate agitator.” One technical note, you might hear a little background noise, including church bells, birds, and Stacy’s 20 year old cat, Rain, who happened to share some opinions. We're offering 40% off the price of a year-long subscription for the Ten Percent Happier app until June 1st. Visit www.tenpercent.com/may to sign up today. Full Shownotes: https://www.tenpercent.com/podcast-episode/stacy-mcclendon-350
26/05/211h 14m

350: How to Be Courageous | Stacy McClendon

Many of us know that meditation can confer benefits such as self-awareness, calm, and compassion, but what about courage? My guest today says, yes. Meditation can boost your courage quotient. And she will talk about exactly how. Her name is Stacy McClendon. She is a teacher at the Common Ground Meditation Center in Minneapolis. She also has a background in social work. This is the second episode in our weeklong series marking the one year anniversary of the murder of George Floyd. Stacy has been organizing and hosting weekly Truth and Justice Vigils online, available to anyone, during and after the trials of the men charged with murdering George Floyd. In this conversation, we talk about: a Buddhist list called the Ten Paramis, and how those qualities can support courage; how white people can step up and be courageous; how compassion is not a weakness; and how to be what she calls a “compassionate agitator.” One technical note, you might hear a little background noise, including church bells, birds, and Stacy’s 20 year old cat, Rain, who happened to share some opinions. We're offering 40% off the price of a year-long subscription for the Ten Percent Happier app until June 1st. Visit www.tenpercent.com/may to sign up today. Full Shownotes: https://www.tenpercent.com/podcast-episode/stacy-mcclendon-350  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
26/05/211h 11m

#349: Meditation is Not Just a Solo Endeavor | Pamela Ayo Yetunde

There’s a meditation pitfall that’s pretty easy to fall into. In fact, I’ve fallen into it many times. It’s this idea, which we can hold consciously or subconsciously, that meditation is a solo endeavor. “I’m doing it to reduce my stress, or boost my focus, or... make myself ten percent happier.” All of that is fine. It’s actually great. But in my experience, the deeper you go into this thing, the more you see that the self is less stable and more porous than you previously imagined. And you also see that it’s really impossible to be happy in a vacuum; your happiness depends on the well-being of the people around you. We’re going to explore this notion of meditation as a team sport today with Pamela Ayo Yetunde. She’s the co-editor of Black & Buddhist: What Buddhism Can Teach Us About Race, Resilience, Transformation & Freedom, which just won the Nautilus book award. She’s got a law degree from Indiana University and a theology degree from Columbia Theological Seminary. She also founded something called Buddhist Justice Reporter: The George Floyd Trials, which you will hear her discuss in this conversation. This is the first of two conversations we’re posting this week to mark the one-year anniversary of the murder of George Floyd. In this chat with Ayo, which is the name she prefers to be addressed by, we cover: a concept she calls "shock protection"; living nobly in a time of ignobility; how we can move toward civility; various interpretations of the Buddhist concept of no-self, including viewing no self as inter-dependence; and how white people in particular can maintain their focus on issues of race, even when we have the option of looking away. Also, one order of business: We're offering 40% off the price of a year-long subscription to the Ten Percent Happier app until June 1st. Visit https://www.tenpercent.com/may to sign up today. Full Shownotes: https://www.tenpercent.com/podcast-episode/pamela-ayo-yetunde-349
24/05/211h 16m

349: Meditation is Not Just a Solo Endeavor | Pamela Ayo Yetunde

There’s a meditation pitfall that’s pretty easy to fall into. In fact, I’ve fallen into it many times. It’s this idea, which we can hold consciously or subconsciously, that meditation is a solo endeavor. “I’m doing it to reduce my stress, or boost my focus, or... make myself ten percent happier.” All of that is fine. It’s actually great. But in my experience, the deeper you go into this thing, the more you see that the self is less stable and more porous than you previously imagined. And you also see that it’s really impossible to be happy in a vacuum; your happiness depends on the well-being of the people around you. We’re going to explore this notion of meditation as a team sport today with Pamela Ayo Yetunde. She’s the co-editor of Black & Buddhist: What Buddhism Can Teach Us About Race, Resilience, Transformation & Freedom, which just won the Nautilus book award. She’s got a law degree from Indiana University and a theology degree from Columbia Theological Seminary. She also founded something called Buddhist Justice Reporter: The George Floyd Trials, which you will hear her discuss in this conversation. This is the first of two conversations we’re posting this week to mark the one-year anniversary of the murder of George Floyd. In this chat with Ayo, which is the name she prefers to be addressed by, we cover: a concept she calls "shock protection"; living nobly in a time of ignobility; how we can move toward civility; various interpretations of the Buddhist concept of no-self, including viewing no self as inter-dependence; and how white people in particular can maintain their focus on issues of race, even when we have the option of looking away. Also, one order of business: We're offering 40% off the price of a year-long subscription to the Ten Percent Happier app until June 1st. Visit https://www.tenpercent.com/may to sign up today. Full Shownotes: https://www.tenpercent.com/podcast-episode/pamela-ayo-yetunde-349 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
24/05/211h 13m

Concentration 101 | Bonus Meditation with Jeff Warren

Concentration is the backbone of meditation. Strengthen your ability to return to the present with this basic, but essential, technique. 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." To find this meditation in the Ten Percent Happier app, you can search for “Concentration 101,” or click here: https://10percenthappier.app.link/content?meditation=9da8efcf-5948-4235-bd95-4c719ef5d964. We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
21/05/2112m 27s

Concentration 101 | Bonus Meditation with Jeff Warren

Concentration is the backbone of meditation. Strengthen your ability to return to the present with this basic, but essential, technique. 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." To find this meditation in the Ten Percent Happier app, you can search for “Concentration 101,” or click here: https://10percenthappier.app.link/content?meditation=9da8efcf-5948-4235-bd95-4c719ef5d964. We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth.
21/05/2113m 12s

#348: How to Focus | Shaila Catherine

Living as we do in an era that has been called the info blitzkrieg, staying focused can be extremely difficult for many of us. This can be true when we’re working and trying to stay on task. It can also be true in meditation, when we might find our minds flitting all over the place. My guest today is an Olympic-level concentrator and she has tons of tips for staying focused. We also talk about one of my favorite meditation subjects: the altered states of consciousness called “the jhanas” that are apparently available to advanced meditators who can attain super-deep states of concentration. (I say “apparently” because I clearly have never been in these altered states.) Shaila Catherine is the founder of Insight Meditation South Bay, a meditation group in Silicon Valley. She has been practicing meditation since 1980, with more than nine years of accumulated silent retreat experience. She’s the author of Focused and Fearless: A Meditator’s Guide to States of Deep Joy, Calm, and Clarity. In this conversation, we cover: the basic building blocks of concentration in meditation practice; cultivating the “right attitude” for meditation; the difference between concentration and mindfulness and how they support each other; and whether the jhana states are attainable for regular people. We also want to deeply thank and recognize mental health professionals for everything you do. For a year's FREE access to the app and hundreds of meditations and resources, visit: https://www.tenpercent.com/mentalhealth. Finally, there's an online event tomorrow you might want to check out. It's called "Well-Being Is a Skill," and it's being led by Dr. Richard Davidson at the New York Insight Meditation Center. More info can be found here: https://www.nyimc.org/event/well-being-is-a-skill/. Full Shownotes: https://www.tenpercent.com/podcast-episode/shaila-catherine-348
19/05/211h 16m

348: How to Focus | Shaila Catherine

Living as we do in an era that has been called the info blitzkrieg, staying focused can be extremely difficult for many of us. This can be true when we’re working and trying to stay on task. It can also be true in meditation, when we might find our minds flitting all over the place. My guest today is an Olympic-level concentrator and she has tons of tips for staying focused. We also talk about one of my favorite meditation subjects: the altered states of consciousness called “the jhanas” that are apparently available to advanced meditators who can attain super-deep states of concentration. (I say “apparently” because I clearly have never been in these altered states.) Shaila Catherine is the founder of Insight Meditation South Bay, a meditation group in Silicon Valley. She has been practicing meditation since 1980, with more than nine years of accumulated silent retreat experience. She’s the author of Focused and Fearless: A Meditator’s Guide to States of Deep Joy, Calm, and Clarity. In this conversation, we cover: the basic building blocks of concentration in meditation practice; cultivating the “right attitude” for meditation; the difference between concentration and mindfulness and how they support each other; and whether the jhana states are attainable for regular people. We also want to deeply thank and recognize mental health professionals for everything you do. For a year's FREE access to the app and hundreds of meditations and resources, visit: https://www.tenpercent.com/mentalhealth. Finally, there's an online event tomorrow you might want to check out. It's called "Well-Being Is a Skill," and it's being led by Dr. Richard Davidson at the New York Insight Meditation Center. More info can be found here: https://www.nyimc.org/event/well-being-is-a-skill/. Full Shownotes: https://www.tenpercent.com/podcast-episode/shaila-catherine-348 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
19/05/211h 12m

#347: What You Can Learn About Your Relationships from a Former Neo-Nazi | Shannon Foley Martinez

We’ve got a provocative but deeply practical episode today. All of us have people in our lives — whether it be our personal lives, our professional lives, or even just people we see on TV — with whom we disagree. So how can we coexist, or even reach a state of mutual understanding, with these people? It’s not an overstatement to say that your personal happiness, as well as the future of the planet, may rest in part in our collective ability to hone these skills.  My guest today has done this work in some of the most extreme ways imaginable. She is a reformed neo-Nazi by the name of Shannon Foley Martinez who now works to deradicalize extremists. She’s also a consultant at American University’s Polarization and Extremism Research and Innovation Lab. In this conversation, we talk about how she got into the white power movement, how she got out of it, her methods for de-radicalizing people who are still in the movement, how she applies those methods to more mundane conversations across the many lines of differences that run through our society—and how you can, too. Just a quick note - you’ll hear some background noise, from a lawnmower and a barking dog— but that’s just the reality of recording podcasts in the middle of a pandemic. Also, as you might imagine, we hit on some pretty sensitive material here, including discussions of hate-fueled violence, racism, sexual assault, and homophobia.  We also want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth Full Shownotes: https://www.tenpercent.com/podcast-episode/shannon-foley-martinez-347
17/05/211h 1m

347: What You Can Learn About Your Relationships from a Former Neo-Nazi | Shannon Foley Martinez

We’ve got a provocative but deeply practical episode today. All of us have people in our lives — whether it be our personal lives, our professional lives, or even just people we see on TV — with whom we disagree. So how can we coexist, or even reach a state of mutual understanding, with these people? It’s not an overstatement to say that your personal happiness, as well as the future of the planet, may rest in part in our collective ability to hone these skills.  My guest today has done this work in some of the most extreme ways imaginable. She is a reformed neo-Nazi by the name of Shannon Foley Martinez who now works to deradicalize extremists. She’s also a consultant at American University’s Polarization and Extremism Research and Innovation Lab. In this conversation, we talk about how she got into the white power movement, how she got out of it, her methods for de-radicalizing people who are still in the movement, how she applies those methods to more mundane conversations across the many lines of differences that run through our society—and how you can, too. Just a quick note - you’ll hear some background noise, from a lawnmower and a barking dog— but that’s just the reality of recording podcasts in the middle of a pandemic. Also, as you might imagine, we hit on some pretty sensitive material here, including discussions of hate-fueled violence, racism, sexual assault, and homophobia.  We also want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth Full Shownotes: https://www.tenpercent.com/podcast-episode/shannon-foley-martinez-347 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
17/05/2157m 27s

The Four Most Important Habits in Life | Bonus Talk with Jeff Warren

Practices like meditation help us cultivate habits that help instead of hurt. Here are four of them. 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." To find this talk in the Ten Percent Happier app, you can search for “The Four Most Important Habits in Life,” or click here: https://10percenthappier.app.link/content?meditation=6748a2ec-017c-4176-8de6-545df0792793. We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth
14/05/2111m 32s

The Four Most Important Habits in Life | Bonus Talk with Jeff Warren

Practices like meditation help us cultivate habits that help instead of hurt. Here are four of them. 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." To find this talk in the Ten Percent Happier app, you can search for “The Four Most Important Habits in Life,” or click here: https://10percenthappier.app.link/content?meditation=6748a2ec-017c-4176-8de6-545df0792793. We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
14/05/2110m 47s

#346: The Gospel of Adequacy | Miguel Sancho & Felicia Morton

Often on the show, we bring on incredibly accomplished meditation practitioners or influential researchers who have deep things to teach us, based on their personal experience or professional pursuits. And while many of these people talk openly about their personal deficiencies, they are nonetheless speaking to us from the mountaintop, as it were. Today we are doing something entirely different. Over the years, we’ve had many requests to bring on “normal people.” That’s what you’re getting today. Normal people who survived something extreme, with the help of meditation and other modalities, and are here to talk about it in extraordinarily raw and honest terms. Miguel Sancho is the author of a new book called More Than You Can Handle: A Rare Disease, A Family in Crisis, and the Cutting Edge Medicine That Cured the Incurable. We’ve all heard stories about parents of children with serious, and possibly fatal, illness. Often in those stories, the parents come off as saintly. Miguel takes a very different route. His book is both vulnerable and hilarious. His son’s illness forces him to wrestle with his personal demons, his marital difficulties, and his volcanic temper. He even tells us about getting evicted from the Ronald McDonald House. In the end, he lands on what he calls “the gospel of adequacy.” Full disclosure: Miguel is an old friend of mine. We worked together for many years at ABC News, where he was a senior producer at 20/20. Together, we covered stories about Scientology, self-help gurus, and fundamentalist Mormons. Also joining us for this interview is Miguel‘s wife, Felicia Morton, who is the president of her own full-service public relations firm. We start with Miguel solo and talk for quite a while, then take a quick break and come back with both Miguel and Felicia. We talk about: the benefits — and limits —of meditation, what they learned about creating a healthy marriage, finding meaning in suffering, and letting go of ego and control. TPH Mental Health Awareness: We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth Full Shownotes: https://www.tenpercent.com/podcast-episode/miguel-sancho-felicia-morton-346
12/05/211h 8m

346: The Gospel of Adequacy | Miguel Sancho & Felicia Morton

Often on the show, we bring on incredibly accomplished meditation practitioners or influential researchers who have deep things to teach us, based on their personal experience or professional pursuits. And while many of these people talk openly about their personal deficiencies, they are nonetheless speaking to us from the mountaintop, as it were. Today we are doing something entirely different. Over the years, we’ve had many requests to bring on “normal people.” That’s what you’re getting today. Normal people who survived something extreme, with the help of meditation and other modalities, and are here to talk about it in extraordinarily raw and honest terms. Miguel Sancho is the author of a new book called More Than You Can Handle: A Rare Disease, A Family in Crisis, and the Cutting Edge Medicine That Cured the Incurable. We’ve all heard stories about parents of children with serious, and possibly fatal, illness. Often in those stories, the parents come off as saintly. Miguel takes a very different route. His book is both vulnerable and hilarious. His son’s illness forces him to wrestle with his personal demons, his marital difficulties, and his volcanic temper. He even tells us about getting evicted from the Ronald McDonald House. In the end, he lands on what he calls “the gospel of adequacy.” Full disclosure: Miguel is an old friend of mine. We worked together for many years at ABC News, where he was a senior producer at 20/20. Together, we covered stories about Scientology, self-help gurus, and fundamentalist Mormons. Also joining us for this interview is Miguel‘s wife, Felicia Morton, who is the president of her own full-service public relations firm. We start with Miguel solo and talk for quite a while, then take a quick break and come back with both Miguel and Felicia. We talk about: the benefits — and limits —of meditation, what they learned about creating a healthy marriage, finding meaning in suffering, and letting go of ego and control. TPH Mental Health Awareness: We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth Full Shownotes: https://www.tenpercent.com/podcast-episode/miguel-sancho-felicia-morton-346 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
12/05/211h 4m

#345: How to Change Your Habits | Katy Milkman

To state the blazingly obvious, creating healthy habits can be infernally difficult. But why? And what are the best strategies for getting around this? My guest today has spent nearly two decades researching these questions. Her name is Katy Milkman. She is a behavioral scientist and professor at the Wharton School at the University of Pennsylvania. She hosts a podcast called Choiceology and has written a new book called, How to Change. In this conversation, we talk about why willpower is such an unreliable inner resource, why making habit change fun is such a powerful technique, and key strategies such as “the fresh start effect,” “temptation bundling,” “commitment devices,” “piggybacking,” and giving yourself a Mulligan. We also talk about the potentially sensitive subject of getting other people to change.  Are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/. We also want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth. We have one final item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety – something I’m sure we’re all too familiar with. In this series, you’ll become intimately familiar with the mechanics of anxiety: how and why it shows up and what you may be doing to feed it.  And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.  Full Shownotes: https://www.tenpercent.com/podcast-episode/katy-milkman-345
10/05/211h 15m

345: How to Change Your Habits | Katy Milkman

To state the blazingly obvious, creating healthy habits can be infernally difficult. But why? And what are the best strategies for getting around this? My guest today has spent nearly two decades researching these questions. Her name is Katy Milkman. She is a behavioral scientist and professor at the Wharton School at the University of Pennsylvania. She hosts a podcast called Choiceology and has written a new book called, How to Change. In this conversation, we talk about why willpower is such an unreliable inner resource, why making habit change fun is such a powerful technique, and key strategies such as “the fresh start effect,” “temptation bundling,” “commitment devices,” “piggybacking,” and giving yourself a Mulligan. We also talk about the potentially sensitive subject of getting other people to change.  Are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/. We also want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth. We have one final item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety – something I’m sure we’re all too familiar with. In this series, you’ll become intimately familiar with the mechanics of anxiety: how and why it shows up and what you may be doing to feed it.  And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.  Full Shownotes: https://www.tenpercent.com/podcast-episode/katy-milkman-345 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
10/05/211h 11m

A Non-Obvious Way to Relax | Bonus Meditation with Anushka Fernandopulle

Using the practice of gratitude, you can learn to relax your body and settle your mind. 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 “Unwind with Gratitude,” or click here: https://10percenthappier.app.link/content?meditation=be9f6e9c-3b3b-4a1b-bdd5-5ef516879189. We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
07/05/216m 45s

A Non-Obvious Way to Relax | Bonus Meditation with Anushka Fernandopulle

Using the practice of gratitude, you can learn to relax your body and settle your mind. 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 “Unwind with Gratitude,” or click here: https://10percenthappier.app.link/content?meditation=be9f6e9c-3b3b-4a1b-bdd5-5ef516879189. We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth.
07/05/217m 30s

#344: How to Handle Anger, Uncertainty, and Self-Loathing | Mushim Patricia Ikeda

When somebody wrongs you, what is the wise way to handle your anger? Is forgiveness possible? What about friendliness? My guest today has a lot of thoughts about how to handle anger and how to respond to people who mean you harm. It might surprise you to hear from a Buddhist teacher who actually isn’t utterly disparaging of anger. In fact, she is proud (somewhat facetiously) of having been called “the original Angry Asian Buddhist.” Her name is Mushim Patricia Ikeda, and she is my kind of Buddhist. She self-describes as “snarky,” and, as you will hear, she loves to laugh. She has doable, down-to-earth strategies, and she makes a compelling, if counterintuitive, case for the pragmatism of sending goodwill to people who want to harm you.  Mushim is a core teacher at the East Bay Meditation Center. She is a writer, activist, and diversity consultant. She has trained for decades as both a lay and monastic Buddhist. Aside from anger, we also discuss how to handle uncertainty, and what Mushim calls a “pandemic of self-loathing” in our culture. But we begin with some candid talk about the trauma of being an Asian-American during a time of rising violence against the AAPI community.  This is the second in a two-part series on the uptick in anti-Asian violence -- a trend that should be particularly worrisome for this audience, given the Asian roots of meditation and many of the other happiness-producing modalities we talk about on this show. If you missed it, go check out Monday’s episode, where we explore the history of anti-Buddhist and anti-Asian violence in America (which started decades before the pandemic), and the hurt felt by many Asian-American Buddhists about how they can be overlooked by other American Buddhists, including, sometimes, me. Two other items of business: first, are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/. And second, we want to recognize and deeply thank mental health professionals for all you do. For a year's FREE access to the app and hundreds of meditations and resources, visit: https://www.tenpercent.com/mentalhealth. Full Shownotes: https://www.tenpercent.com/podcast-episode/mushim-patricia-ikeda-344
05/05/211h 15m

344: How to Handle Anger, Uncertainty, and Self-Loathing | Mushim Patricia Ikeda

When somebody wrongs you, what is the wise way to handle your anger? Is forgiveness possible? What about friendliness? My guest today has a lot of thoughts about how to handle anger and how to respond to people who mean you harm. It might surprise you to hear from a Buddhist teacher who actually isn’t utterly disparaging of anger. In fact, she is proud (somewhat facetiously) of having been called “the original Angry Asian Buddhist.” Her name is Mushim Patricia Ikeda, and she is my kind of Buddhist. She self-describes as “snarky,” and, as you will hear, she loves to laugh. She has doable, down-to-earth strategies, and she makes a compelling, if counterintuitive, case for the pragmatism of sending goodwill to people who want to harm you.  Mushim is a core teacher at the East Bay Meditation Center. She is a writer, activist, and diversity consultant. She has trained for decades as both a lay and monastic Buddhist. Aside from anger, we also discuss how to handle uncertainty, and what Mushim calls a “pandemic of self-loathing” in our culture. But we begin with some candid talk about the trauma of being an Asian-American during a time of rising violence against the AAPI community.  This is the second in a two-part series on the uptick in anti-Asian violence -- a trend that should be particularly worrisome for this audience, given the Asian roots of meditation and many of the other happiness-producing modalities we talk about on this show. If you missed it, go check out Monday’s episode, where we explore the history of anti-Buddhist and anti-Asian violence in America (which started decades before the pandemic), and the hurt felt by many Asian-American Buddhists about how they can be overlooked by other American Buddhists, including, sometimes, me. Two other items of business: first, are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/. And second, we want to recognize and deeply thank mental health professionals for all you do. For a year's FREE access to the app and hundreds of meditations and resources, visit: https://www.tenpercent.com/mentalhealth. Full Shownotes: https://www.tenpercent.com/podcast-episode/mushim-patricia-ikeda-344 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
05/05/211h 11m

#343: What Everyone Who Meditates Should Know | Chenxing Han and Duncan Ryūken Williams

If you meditate (or do yoga, for that matter), you may have been taught by a Westerner, but you owe a gigantic debt of gratitude to the giants and geniuses in Asia who developed these practices. This fact can be overlooked or downplayed -- intentionally or otherwise -- by Western practitioners, including, sometimes, me. However, in the midst of a spike of anti-Asian violence, now seems like a very good time to learn more about where these practices came from, and why many Asian-American Buddhists sometimes feel erased. Not only is this the right thing to do, but it can also add depth and perspective and freshness to your practice. In this episode, we have two fascinating guests who will talk about what it’s been like for them to be Asian American Buddhists in the midst of this spate of hate crimes, and walk us through the long and ugly history of anti-Buddhist violence in America. We also talk about: how all meditators (not just people in vulnerable communities) can learn resiliency through meditation; the connection between karma and reparations; and whether it’s possible, or advisable, to generate goodwill towards people who hate you. We also have a frank conversation about how some of my own messaging about Buddhism in America has missed the mark.  My guests are: Chenxing Han, who is the author of Be the Refuge: Raising the Voices of Asian American Buddhists. She holds a BA from Stanford and an MA in Buddhist Studies from the Graduate Theological Union. And, Duncan Ryūken Williams, who is the author of American Sutra: A Story of Faith and Freedom in the Second World War. He has a B.A. in Religious Studies from Reed and a Ph.D. in Religion from Harvard. He is currently a professor at the University of Southern California. He’s also a Zen priest. Both Duncan and Chenxing are helping to organize a national ceremony -- which will take place the day after we post this interview -- on the 49-day anniversary of the Atlanta spa shootings that took the lives of several Asians and Asian-Americans. (For more on that ceremony, click here: https://www.maywegather.org/) One thing to say before we dive in: we are dedicating this whole week to the spike in hate crimes against members of the AAPI community. On Wednesday, we’ll talk to Mushim Ikeda, a Buddhist teacher, about how all of us can use meditation to deal with anger, uncertainty, and self-loathing.  And two more items of business: first, are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/ And second, we want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth Full Shownotes: https://www.tenpercent.com/podcast-episode/chenxing-han-duncan-ryuken-williams-343
03/05/211h 10m

343: What Everyone Who Meditates Should Know | Chenxing Han and Duncan Ryūken Williams

If you meditate (or do yoga, for that matter), you may have been taught by a Westerner, but you owe a gigantic debt of gratitude to the giants and geniuses in Asia who developed these practices. This fact can be overlooked or downplayed -- intentionally or otherwise -- by Western practitioners, including, sometimes, me. However, in the midst of a spike of anti-Asian violence, now seems like a very good time to learn more about where these practices came from, and why many Asian-American Buddhists sometimes feel erased. Not only is this the right thing to do, but it can also add depth and perspective and freshness to your practice. In this episode, we have two fascinating guests who will talk about what it’s been like for them to be Asian American Buddhists in the midst of this spate of hate crimes, and walk us through the long and ugly history of anti-Buddhist violence in America. We also talk about: how all meditators (not just people in vulnerable communities) can learn resiliency through meditation; the connection between karma and reparations; and whether it’s possible, or advisable, to generate goodwill towards people who hate you. We also have a frank conversation about how some of my own messaging about Buddhism in America has missed the mark.  My guests are: Chenxing Han, who is the author of Be the Refuge: Raising the Voices of Asian American Buddhists. She holds a BA from Stanford and an MA in Buddhist Studies from the Graduate Theological Union. And, Duncan Ryūken Williams, who is the author of American Sutra: A Story of Faith and Freedom in the Second World War. He has a B.A. in Religious Studies from Reed and a Ph.D. in Religion from Harvard. He is currently a professor at the University of Southern California. He’s also a Zen priest. Both Duncan and Chenxing are helping to organize a national ceremony -- which will take place the day after we post this interview -- on the 49-day anniversary of the Atlanta spa shootings that took the lives of several Asians and Asian-Americans. (For more on that ceremony, click here: https://www.maywegather.org/) One thing to say before we dive in: we are dedicating this whole week to the spike in hate crimes against members of the AAPI community. On Wednesday, we’ll talk to Mushim Ikeda, a Buddhist teacher, about how all of us can use meditation to deal with anger, uncertainty, and self-loathing.  And two more items of business: first, are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/ And second, we want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth Full Shownotes: https://www.tenpercent.com/podcast-episode/chenxing-han-duncan-ryuken-williams-343 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
03/05/211h 6m

A Deep Hack for Dealing with Family | Bonus Meditation with Anushka Fernandopulle

Develop the skill and sensibility of kindness, warmth, and goodwill by bringing your loved ones to mind. 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 “Kindness for Loved Ones,” or click here: https://10percenthappier.app.link/content?meditation=302c268c-6239-492d-8a2b-7c4154d22c20 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 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
30/04/216m 58s

A Deep Hack for Dealing with Family | Bonus Meditation with Anushka Fernandopulle

Develop the skill and sensibility of kindness, warmth, and goodwill by bringing your loved ones to mind. 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 “Kindness for Loved Ones,” or click here: https://10percenthappier.app.link/content?meditation=302c268c-6239-492d-8a2b-7c4154d22c20 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
30/04/217m 43s

#342: The Science of Building Better Relationships | Marissa King

The idea of networking can be fraught. For some people, it might, at times, seem either icky or pathetic to deliberately try to make friends, either in a personal or professional context -- especially since so many of us may be feeling a bit socially awkward anyway, after months of Covid restrictions. However, my guest today will argue that there are profound health benefits to building positive relationships, and she has advice about how to actually do it, based on neuroscience and psychology. Marissa King is a Professor of Organizational Behavior at the Yale School of Management, where she studies social networks, social influence, and team dynamics. She is also the author of a recently-released book, called Social Chemistry: Decoding the Patterns of Human Connection. In this conversation, we talk about: how your social networks impact your mental health; how, when it comes to social networks, quality and structure are more important than quantity; why you’re not as bad at being social as you may think; the importance of humor; how status and privilege play into networking; the benefits of calling up old friends you haven’t spoken to in a while; and she will ask you to consider whether you are a convener, a broker, or an expansionist. This is actually part two of a two-part series that we're running this week about the hard science and soft skills of social connection. If you missed it on Monday, we had an amazing interview with a researcher named Barbara Fredrickson from UNC Chapel Hill. She has a lot of fascinating things to say about what love actually is and takes a pretty broad view of the concept of love. You don't have to listen to that in order to understand this episode, but I think they work great in concert.  One more item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety, something I’m sure we’re all too familiar with. In this series, you’ll learn the mechanics of anxiety: how and why it shows up and what you may be doing to feed it.  And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.  And if you don't already have the Ten Percent Happier app, you can download it for free wherever you get your apps or by clicking here: https://www.tenpercent.com/?_branch_match_id=888540266380716858. Full Shownotes: https://www.tenpercent.com/podcast-episode/marissa-king-342
28/04/211h 8m

342: The Science of Building Better Relationships | Marissa King

The idea of networking can be fraught. For some people, it might, at times, seem either icky or pathetic to deliberately try to make friends, either in a personal or professional context -- especially since so many of us may be feeling a bit socially awkward anyway, after months of Covid restrictions. However, my guest today will argue that there are profound health benefits to building positive relationships, and she has advice about how to actually do it, based on neuroscience and psychology. Marissa King is a Professor of Organizational Behavior at the Yale School of Management, where she studies social networks, social influence, and team dynamics. She is also the author of a recently-released book, called Social Chemistry: Decoding the Patterns of Human Connection. In this conversation, we talk about: how your social networks impact your mental health; how, when it comes to social networks, quality and structure are more important than quantity; why you’re not as bad at being social as you may think; the importance of humor; how status and privilege play into networking; the benefits of calling up old friends you haven’t spoken to in a while; and she will ask you to consider whether you are a convener, a broker, or an expansionist. This is actually part two of a two-part series that we're running this week about the hard science and soft skills of social connection. If you missed it on Monday, we had an amazing interview with a researcher named Barbara Fredrickson from UNC Chapel Hill. She has a lot of fascinating things to say about what love actually is and takes a pretty broad view of the concept of love. You don't have to listen to that in order to understand this episode, but I think they work great in concert.  One more item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety, something I’m sure we’re all too familiar with. In this series, you’ll learn the mechanics of anxiety: how and why it shows up and what you may be doing to feed it.  And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.  And if you don't already have the Ten Percent Happier app, you can download it for free wherever you get your apps or by clicking here: https://www.tenpercent.com/?_branch_match_id=888540266380716858. Full Shownotes: https://www.tenpercent.com/podcast-episode/marissa-king-342 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
28/04/211h 4m

#341 The Art and Science of the World’s Gooiest Cliche | Barbara Fredrickson

One of our primary missions on this show is to rescue vital ideas that have lapsed into cliches. There are so many important concepts out there that many of us might be tempted to dismiss because they are encrusted with cultural baggage or have been reduced to potentially annoying or sappy slogans. So, for example, we’ve talked a lot on this podcast about things like: hope, gratitude, and “listening to your body.” All of which can sound like the type of empty bromide that your spin instructor yells at you while encouraging you to pedal faster. But, in fact, these are all incredibly important operating principles for a healthy life. And, not for nothing, they are all backed up by hard science. So today we’re going to tackle what may be the oldest and gooieset cliche of them all: love. The word has been ruined, in many ways, by Hollywood and pop songs. For many of us, the mere mention of the word conjures images of Tom Cruise, with tears in his eyes, while the string music swells, declaring, “You complete me.”  But in my view, and in the view of my guest today, love needs to be usefully defined down. In other words, we need to knock love off its plinth, and apply it to a much wider range of human interactions. We also need to think of love not as something magical that requires luck or money or looks, but instead as a trainable skill -- one with profound implications for our health.  Barbara Fredrickson is the Kenan Distinguished Professor in the Department of Psychology and Neuroscience at the University of North Carolina at Chapel Hill. She has written two books: one is called Positivity, the other is called Love 2.0. In this interview, we talk about how she defines love, based on her research; how meditation can help build this skill; how taking a few extra minutes to chat with people, even if you feel busy, can have psychological, physiological, and even professional benefits; and how to manage social anxiety as we emerge from our Covid cocoons.  This episode is actually part one of a two-part series running this week on social connection. Coming up on Wednesday, we’ll hear from Marissa King, a professor at Yale who studies how to create social networks, even when it feels uncomfortable. And by social network, I don't mean something like Facebook. I mean actual networks of actual human beings that you see in person. She’s got a lot of practical and actionable advice about how to do that, even within the context of Covid. So be sure to listen in on Wednesday. One more item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety, something I’m sure we’re all too familiar with. In this series, you’ll become intimately familiar with the mechanics of anxiety: how and why it shows up, and what you may be doing to feed it.  And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail with your name and phone number. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.  And if you don't already have the Ten Percent Happier app, download it for free wherever you get your apps or by clicking here: https://www.tenpercent.com/?_branch_match_id=888540266380716858. Full Shownotes: https://www.tenpercent.com/podcast-episode/barbara-fredrickson-341
26/04/211h 11m

341: The Art and Science of the World’s Gooiest Cliche | Barbara Fredrickson

One of our primary missions on this show is to rescue vital ideas that have lapsed into cliches. There are so many important concepts out there that many of us might be tempted to dismiss because they are encrusted with cultural baggage or have been reduced to potentially annoying or sappy slogans. So, for example, we’ve talked a lot on this podcast about things like: hope, gratitude, and “listening to your body.” All of which can sound like the type of empty bromide that your spin instructor yells at you while encouraging you to pedal faster. But, in fact, these are all incredibly important operating principles for a healthy life. And, not for nothing, they are all backed up by hard science. So today we’re going to tackle what may be the oldest and gooieset cliche of them all: love. The word has been ruined, in many ways, by Hollywood and pop songs. For many of us, the mere mention of the word conjures images of Tom Cruise, with tears in his eyes, while the string music swells, declaring, “You complete me.”  But in my view, and in the view of my guest today, love needs to be usefully defined down. In other words, we need to knock love off its plinth, and apply it to a much wider range of human interactions. We also need to think of love not as something magical that requires luck or money or looks, but instead as a trainable skill -- one with profound implications for our health.  Barbara Fredrickson is the Kenan Distinguished Professor in the Department of Psychology and Neuroscience at the University of North Carolina at Chapel Hill. She has written two books: one is called Positivity, the other is called Love 2.0. In this interview, we talk about how she defines love, based on her research; how meditation can help build this skill; how taking a few extra minutes to chat with people, even if you feel busy, can have psychological, physiological, and even professional benefits; and how to manage social anxiety as we emerge from our Covid cocoons.  This episode is actually part one of a two-part series running this week on social connection. Coming up on Wednesday, we’ll hear from Marissa King, a professor at Yale who studies how to create social networks, even when it feels uncomfortable. And by social network, I don't mean something like Facebook. I mean actual networks of actual human beings that you see in person. She’s got a lot of practical and actionable advice about how to do that, even within the context of Covid. So be sure to listen in on Wednesday. One more item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety, something I’m sure we’re all too familiar with. In this series, you’ll become intimately familiar with the mechanics of anxiety: how and why it shows up, and what you may be doing to feed it.  And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail with your name and phone number. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.  And if you don't already have the Ten Percent Happier app, download it for free wherever you get your apps or by clicking here: https://www.tenpercent.com/?_branch_match_id=888540266380716858. Full Shownotes: https://www.tenpercent.com/podcast-episode/barbara-fredrickson-341 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
26/04/211h 8m

What’s Good | Bonus Meditation with Oren Jay Sofer

Counteract negativity bias by appreciating the goodness in life: simple acts of kindness, moments of beauty, and even your own good efforts. 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.
23/04/216m 48s

What’s Good | Bonus Meditation with Oren Jay Sofer

Counteract negativity bias by appreciating the goodness in life: simple acts of kindness, moments of beauty, and even your own good efforts. 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.
23/04/216m 3s

#340: The Science of Hope | Jacqueline Mattis

Today we’re talking to a renowned psychologist who has come up with five strategies for cultivating hope. Dr. Jacqueline Mattis is a clinical psychologist from Rutgers University, where she is also a Dean of Faculty. As you will hear, she did not start her career wanting to study hope. She started out studying spirituality and religiosity, specifically doing lots of field work and interviews in African American and AfriCaribbean urban communities. She wanted to know why people living under high-stress conditions so often choose to be good and compassionate. That research eventually led her to hope.  This the final interview in our two-week series on hope. The three previous guests approached the topic from a Buddhist perspective. Today, Dr. Mattis will talk about hope from a scientific perspective. How does hope work? And what are the benefits? What she does have in common with our previous guests is that she sees hope as a skill, not as a complacent state of unfounded optimism.  If, after this interview, you find yourself wanting to put hope to work in your own life, and you’ve got the Ten Percent Happier app, then make sure to check out our new talks and meditations from some of our finest teachers about how to cultivate hope as a skill. Click here: https://10percenthappier.app.link/HopeIsASkill, or tap on the “Singles” and “Talks” tabs in the app to check them out. And if you don’t have the app, you can try it for free today. Just download the Ten Percent Happier app wherever you get your apps, or click here: https://www.tenpercent.com/?_branch_match_id=888540266380716858. Full Shownotes: https://www.tenpercent.com/podcast-episode/jacqueline-mattis-340
21/04/211h 14m

340: The Science of Hope | Jacqueline Mattis

Today we’re talking to a renowned psychologist who has come up with five strategies for cultivating hope. Dr. Jacqueline Mattis is a clinical psychologist from Rutgers University, where she is also a Dean of Faculty. As you will hear, she did not start her career wanting to study hope. She started out studying spirituality and religiosity, specifically doing lots of field work and interviews in African American and AfriCaribbean urban communities. She wanted to know why people living under high-stress conditions so often choose to be good and compassionate. That research eventually led her to hope.  This the final interview in our two-week series on hope. The three previous guests approached the topic from a Buddhist perspective. Today, Dr. Mattis will talk about hope from a scientific perspective. How does hope work? And what are the benefits? What she does have in common with our previous guests is that she sees hope as a skill, not as a complacent state of unfounded optimism.  If, after this interview, you find yourself wanting to put hope to work in your own life, and you’ve got the Ten Percent Happier app, then make sure to check out our new talks and meditations from some of our finest teachers about how to cultivate hope as a skill. Click here: https://10percenthappier.app.link/HopeIsASkill, or tap on the “Singles” and “Talks” tabs in the app to check them out. And if you don’t have the app, you can try it for free today. Just download the Ten Percent Happier app wherever you get your apps, or click here: https://www.tenpercent.com/?_branch_match_id=888540266380716858. Full Shownotes: https://www.tenpercent.com/podcast-episode/jacqueline-mattis-340 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
21/04/211h 10m

#339: Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering) | Oren Jay Sofer

Buddhism can get a bad rap as being hopelessly pessimistic -- in no small measure because one of the Buddha’s first principal pronouncements was, “Life is suffering.” But if you listen to the rest of his spiel, you will hear that the Buddha acknowledges that life can be hard, but then goes on to say that we can make it better. He then spells out a bunch of practical techniques for doing so, which makes Buddhism essentially hopeful. We’re now in week two of our two-week series on hope, where we’ve been positing that hope isn’t just some vague, rosy state of mind -- it is, in fact, a skill.  Today’s guest is Oren Jay Sofer, a Buddhist teacher who has been meditating for nearly a quarter century. 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. Oren’s view of hope starts with the Buddhist notion of impermanence. Everything is changing all the time. That doesn’t necessarily mean things are always guaranteed to get better. That brand of hope, Oren says, can lead to a sort of grasping that pulls us out of the present and ultimately feeds our suffering. Instead, Oren makes the counter-intuitive argument that in order to hope effectively, we have to detach from results and outcomes. Oren is also lending his expertise to our Hope is a Skill series in the Ten Percent Happier app. If you’re already a subscriber, make sure to check out our new meditations to hone your hope skills — including some from Oren. You can find them in the “Hope is a Skill” topic in the Singles tab, or by clicking here: https://10percenthappier.app.link/HopeIsASkill.  And if you’re not yet a subscriber and want to check out Oren’s new meditations in our app, now is a great time to give it a go. You can download the Ten Percent Happier app here: https://www.tenpercent.com/ (or wherever you get your apps). Once you subscribe, you’ll have access to all the great resources in the Hope is a Skill series, as well as tons of content – meditations, talks, full-on courses – all designed to help you wherever you are on your meditation journey. Full Shownotes: https://www.tenpercent.com/podcast-episode/oren-jay-sofer-339
19/04/2153m 56s

339: Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering) | Oren Jay Sofer

Buddhism can get a bad rap as being hopelessly pessimistic -- in no small measure because one of the Buddha’s first principal pronouncements was, “Life is suffering.” But if you listen to the rest of his spiel, you will hear that the Buddha acknowledges that life can be hard, but then goes on to say that we can make it better. He then spells out a bunch of practical techniques for doing so, which makes Buddhism essentially hopeful. We’re now in week two of our two-week series on hope, where we’ve been positing that hope isn’t just some vague, rosy state of mind -- it is, in fact, a skill.  Today’s guest is Oren Jay Sofer, a Buddhist teacher who has been meditating for nearly a quarter century. 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. Oren’s view of hope starts with the Buddhist notion of impermanence. Everything is changing all the time. That doesn’t necessarily mean things are always guaranteed to get better. That brand of hope, Oren says, can lead to a sort of grasping that pulls us out of the present and ultimately feeds our suffering. Instead, Oren makes the counter-intuitive argument that in order to hope effectively, we have to detach from results and outcomes. Oren is also lending his expertise to our Hope is a Skill series in the Ten Percent Happier app. If you’re already a subscriber, make sure to check out our new meditations to hone your hope skills — including some from Oren. You can find them in the “Hope is a Skill” topic in the Singles tab, or by clicking here: https://10percenthappier.app.link/HopeIsASkill.  And if you’re not yet a subscriber and want to check out Oren’s new meditations in our app, now is a great time to give it a go. You can download the Ten Percent Happier app here: https://www.tenpercent.com/ (or wherever you get your apps). Once you subscribe, you’ll have access to all the great resources in the Hope is a Skill series, as well as tons of content – meditations, talks, full-on courses – all designed to help you wherever you are on your meditation journey. Full Shownotes: https://www.tenpercent.com/podcast-episode/oren-jay-sofer-339 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
19/04/2150m 11s