Ten Percent Happier with Dan Harris

Make peace with pettiness through good old understanding. 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 “Soothing Resentment’s Burn.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Buddhist strategies for navigating tumult— and even becoming a node of sanity amidst it all. Oren Jay Sofer teaches meditation and communication internationally and has practiced Buddhist meditation since 1997. He holds a degree in comparative religion from Columbia University and is a Certified Trainer of Nonviolent Communication and a Somatic Experiencing Practitioner for the healing of trauma. Born and raised in New Jersey, he is the author of several books, including the best-seller Say What You Mean: A Mindful Approach to Nonviolent Communication as well as his newest book, Your Heart Was Made for This: Contemplative Practices for Meeting a World in Crisis with Courage, Integrity, and Love. In this episode we talk about: Related Episodes: Oren Jay Sofer, Practicing Mindful CommunicationWhy Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering) Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay Sofer Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/oren-jay-sofer-new-heart See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This guest says you can thrive with anxiety. And the trick is learning to get comfortable with discomfort. Dr. David H. Rosmarin is an associate professor at Harvard Medical School, a program director at McLean Hospital, and founder of Center for Anxiety, which services over 1,000 patients/year in multiple states. His most recent book is Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You. In this episode we talk about: Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/david-rosmarin See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Learn the skill of not taking sh*t for granted. 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. To find this meditation in the Ten Percent Happier app, you can search for “Daily Gratitude Booster.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Practical tools for regulating your nervous system in stressful times. Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma. She is the author of Anchored: How to Befriend Your Nervous System Using Polyvagal Theory. In this episode we talk about: Full Shownotes: https://www.tenpercent.com/podcast-episode/deb-dana-rerun See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer. Father Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He has received the California Peace Prize and been inducted into the California Hall of Fame. In 2014, the White House named Boyle a Champion of Change. He received the University of Notre Dame’s 2017 Laetare Medal, the oldest honor given to American Catholics. He is the author of The Whole Language, Tattoos on the Heart, and Barking to the Choir. In this episode we talk about: Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gregory-boyle-rerun See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Bringing mindfulness to walking is an opportunity to build awareness and relax the mind as you move about your day. 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 “Everyday Natural Walking.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today we are dropping down our feed a conversation that I listened to recently that had a huge impact on me. It's from a great show that I'm sure many of you have heard of, On Being with Krista Tippett. It's been around for decades, and it explores the question of what it means to be human, how to do life better, how to live with each other in complex times. Krista Tippett is a recent friend of mine, somebody who I have long admired and really, like – she was on the show just recently. They've got a new season of their show going right now, over on the On Being feed, which I highly recommend you check out. They're doing episodes on the intelligence of the human body, what AI might be calling us to as human beings, and much more. They've also got a 20 year archive of conversations with people like Mary Oliver, John O'Donohue, and Desmond Tutu, which is pretty extraordinary. And this conversation, which, as I mentioned earlier, has had a big impact on me seems unfortunately quite relevant. It's about conflict and how to do it right: the difference between healthy conflict, which is an unavoidable part of life, and high conflict, which we see all around us these days, but which is avoidable. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world. Jerry Colonna is a leading executive coach who uses the skills he learned as a venture capitalist to help entrepreneurs. He is a co-founder and CEO of Reboot, the executive coaching and leadership development company, host of the Reboot Podcast, and author of Reunion: Leadership and the Longing to Belong, and Reboot: Leadership and the Art of Growing Up. In this episode we talk about: Related Episodes: Jerry Colonna, 'CEO Whisperer' and Reboot.io FounderThe Art of Growing Up, Jerry Colonna Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jerry-colonna See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Plus, what happens if you don't repair, whether it's ever too late to repair, what "boundaries" actually are, and a helpful little tool for avoiding fights called the "MGI." Dr. Becky Kennedy is a clinical psychologist, bestselling author, and mom of three. She is the author of Good Inside and the host of the podcast Good Inside with Dr. Becky. Her new TED Talk is called “The single most important parenting strategy.” In this episode we talk about: Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/becky-kennedy See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Try this meditation with Alexis to explore an open, easy style of practice‚ which can lead toward more awareness throughout your day. 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 “Continuity of Awareness.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The meditation style that changed Dan’s entire practice. Alexis Santos, has been practicing meditation for twenty years and was a student of a highly influential Burmese monk by the name of 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. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/alexis-santos-rerun See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Nirvana is a culturally confusing and freighted term. It’s the name of the best rock band of the 1990s and also the name of smoothie joints, vape stores and yoga studios. There’s a vape place near me called Nirvana. Nirvana’s been fully co-opted and sometimes corrupted by the culture… and yet it is also the clearly stated goal of the Buddha’s teaching. So what does it really mean? We cover all of that today in what is an experimental episode for us. Not only because the topic is so unusual, but also because this is our first podcast recording of a live show. We recorded this at the Armory in Boston in front of a sold out crowd who did not know in advance that premier teacher Joseph Goldstein would be the guest. We would love your feedback, because if you like this, we’ll do more. Joseph Goldstein is one of the top western proponents of mindfulness. He co-founded the legendary Insight Meditation Society alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called Mindfulness: A Practical Guide to Awakening. PS We’ve been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here! Related Episodes: The Mental States That Steal Your Calm | Bhikkhu BodhiThe Words of the Buddha | Bhikkhu BodhiJoseph Goldstein On: How Not To Try Too Hard in Meditation, Why You Shouldn't "Waste Your Suffering," and the Value Of Seeing How Ridiculous You Are Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to spend your money in ways that will really boost your happiness and a look at the state of happiness research. Dr. Elizabeth Dunn is a professor in the Department of Psychology at the University of British Columbia. Dr. Dunn conducts experimental research examining how time, money, and technology shape human happiness. She is the co-author of “Happy Money: The Science of Happier Spending” with Dr. Michael Norton. Her research has been featured in The New York Times, Time, CNN, and more. Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Setting intentions regularly can be an incredibly effective and deeply satisfying tool to map out how you want to live your life. 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 “Daily Intention Setting.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A former nun explains how to deal with doom-scrolling, despair, and rage in the face of world events. Kaira Jewel Lingo spent fifteen years as a monastic in Thich Nhat Hanh’s Plum Village tradition. She is now a lay dharma teacher and is the author of We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption. In this episode we talk about: From Plum Village: An open letter to President Biden, guided meditations, and other resources Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/kaira-jewel-lingo-news See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Plus: Why Lama Rod is "no longer interested in being a good person," why we need to let go of perfectionism, and the selfish case for sainthood. Lama Rod Owens is making his fifth appearance on Ten Percent Happier. He describes himself as “a Black Buddhist Southern Queen” and is an authorized lama in the Kagyu School of Tibetan Buddhism with a Master of Divinity degree from Harvard. His new book is The New Saints: From Broken Hearts to Spiritual Warriors. In this episode we talk about: Related Episodes: Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff WarrenLama Rod’s first appearance on Ten Percent Happier Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lama-rod-owens-new-saints/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Understanding the difference between ‘normal’ forgetfulness and actual memory loss, practical ways to stave off Alzheimer’s disease, and meditation’s role in brain health. Lisa Genova has a Ph.D. in Neuroscience from Harvard University. She is the New York Times bestselling author of several novels including Still Alice—which was adapted into a film starring Julianne Moore who won the 2015 Best Actress Oscar for her role as Alice Howland, Love Anthony, and Every Note Played. Her first work of nonfiction is Remember: The Science of Memory and the Art of Forgetting. Genova’s first TED talk, What You Can Do To Prevent Alzheimer's has been viewed over eight million times and her most recent TED talk, How Memory Works--and Why Forgetting is Totally OK was the sixth most watched TED talk of 2021. In this episode we talk about: Related Episodes: Ten Percent Happier Podcast Sleep Series Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lisa-genova See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We’ve been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here! To celebrate this new endeavor, we’ve put together a whole episode about risk taking and experimenting. We thought this would be helpful and educational while also giving you a fun peek behind the scenes (and also allowing us to be blatantly self-promotional in the process—a win/win!). In fact, this episode itself is experimental in its format, because we don’t have a typical guest. I sat down with the show’s Senior Editor Marissa Schneiderman—who has been collaborating with me on the newsletter—to talk about how we’ve been putting into practice the wisdom from some of our best guests, including Brené Brown, Adam Grant, Rick Rubin, Sarah Cooper. You can sign up for Dan Harris’ Newsletter at: https://www.tenpercent.com/podcast It’s a weekly roundup of life hacks, cultural recommendations, pod news, and upcoming events. Related Episodes: Adam Grant on the Science of Potential and AchievementLegendary Record Producer Rick Rubin On: Creativity, Habits, Self-Doubt, Intuition and MeditationComedian Sarah Cooper On: Humiliation, Perfectionism, and Taking ChancesVulnerability: The Key to Courage | Brené BrownHow to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/take-risks See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

One of our most frequent and popular guests talks about how to develop the character skills to discover your hidden potential. Adam Grant is an organizational psychologist at Wharton, where he has been the top-rated professor for seven straight years. His books have sold millions of copies, hisTED talks have been viewed more than 30 million times, and he hosts the hit podcastRe:Thinking. His viral piece on languishing was the most-read New York Times article of 2021. He has been recognized as one of the world's ten most influential management thinkers. In this episode we talk about: Take Adam’s Quiz: Which skill could unlock your potential? Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/adam-grant-hidden-potential See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.