10% Happier with Dan Harris

How to Get Over Rejection | Florence Williams

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>This is the last episode in our four-part series where we're counter-programming against the way Valentine's Day is often celebrated, and examining different kinds of relationships including romantic, friendship, and family. </p> <p><br /></p> <p>Today we're probing a mystery: Why, from an evolutionary standpoint do we take heartbreak and rejection so hard? It can send the body and mind into a vicious spiral. As one genomics researcher has said, "heartbreak is one of the hidden landmines of human existence." </p> <p><br /></p> <p>There are countless pieces of art dedicated to heartbreak. Songs, movies, poems, the list is pretty much endless. But what does science say? Why does this happen to us? How exactly does the body react to a bad break up, from a romantic partnership, or a friendship or even a job? And what can we do to get over it?</p> <p><br /></p> <p>These are the questions the writer, Florence Williams decided to tackle after her own 25 year marriage fell apart. And the answers are fascinating.</p> <p><br /></p> <p>Florence Williams is a science journalist and author, and a contributing editor at <a href="https://www.outsideonline.com/" rel="noopener noreferrer" target="_blank">Outside Magazine</a>. Her latest book is called, <a href= "https://wwnorton.com/books/9781324003489" rel= "noopener noreferrer" target="_blank"><em>Heartbreak: A Personal and Scientific Journey</em></a>. It is just out in paperback, and has been nominated for the PEN/Wilson Award for Literary Science Writing. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The passage of time as a way to heal all wounds</li> <li>The role purpose plays in recovery </li> <li>William's three part heartbreak recovery toolkit (calming down, connecting to other people and finding purpose)</li> <li>The connection between openness and resilience</li> <li>How to become more open to a lack of closure</li> <li>The good and bad news about heartbreak</li> <li>And, rejecting some of the conventional approaches to heartbreak</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/florence-williams-562" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/florence-williams-562</a> </p> <p><br /></p>

How the Science of Attachment Can Help You Make and Keep Friends | Dr. Marisa G. Franco

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>Did you know that having friends can make you less depressed? One survey found that the average American had not made a new friend in the last five years but 45% of people said they would go out of their way to make a new friend if they only knew how.   </p> <p><br /></p> <p>Our guest today, Dr. Marisa G. Franco, has written a bestselling book about how understanding your own psychological makeup and attachment style can help you make and keep friends. Franco is a psychologist and a professor at the University of Maryland. Her book is called <a href= "https://www.penguinrandomhouse.com/books/676695/platonic-by-marisa-g-franco-phd/" rel="noopener noreferrer" target="_blank"><em>Platonic: How the Science of Attachment Can Help You Make–and Keep–Friends</em></a>.</p> <p><br /></p> <p><em>This is episode three of a four part series in which we are doing some counter programming against the typical Valentine's Day fair. </em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Why friendship is undervalued in our society (while romantic love is overvalued) and why this is damaging on both a societal and individual level</li> <li>The impact of technology on our relationships as explained by something called "displacement theory"</li> <li>The biological necessity of social connection and the devastating physiological and psychological impacts of loneliness </li> <li>Attachment style and its relationship to our friendships</li> <li>What you can do to make friends, including being open or vulnerable (without oversharing)</li> <li>How to reframe social rejection</li> <li>The importance of generosity</li> <li>How to handle conflict with your friends</li> <li>The difference between flaccid safety and dynamic safety in your friendships</li> <li>When to walk away from a relationship </li> <li>How to make friends across racial, gender, and socioeconomic lines</li> <li>How to deal with social anxiety</li> <li>And how our evolutionarily wired negativity bias can impact the process of making friends</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/marisa-g-franco-561" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/marisa-g-franco-561</a></p>

How to Handle Family Drama | Nedra Glover Tawwab

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>If you're part of a family, you've probably experienced some level of drama. Maybe it's minor annoyances, like an uncle who chews too loudly. Maybe it's divorce, sibling rivalry, or abuse. There are lots of flavors in this noxious cornucopia.</p> <p><br /></p> <p>Nedra Glover Tawwab is a licensed clinical social worker and the author of the new book <a href= "https://www.penguinrandomhouse.com/books/706826/drama-free-by-nedra-glover-tawwab/" rel="noopener noreferrer" target="_blank"><em>Drama Free: A Guide to Managing Unhealthy Family Relationships</em></a><em>.</em> She's here to talk about how to handle family drama of all types.</p> <p><br /></p> <p><em>This is episode two of a four part series in which we are doing some counter programming against the typical Valentine's Day fair. </em></p> <p><br /></p> <p><em>Content Warning: There are some brief mentions of rape and incest in this conversation. We also talk about substance abuse, sexual abuse, and domestic abuse.</em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Nedra's own experiences with family dysfunction</li> <li>The terms boundary issues, enmeshment, and codependency</li> <li>The uncomfortable realization that you might be (at least part of) the problem</li> <li>The limits of compassion</li> <li>What to remember if you choose to spend time with a family member with whom you have a difficult relationship</li> <li>Why you should not "un-become" yourself just to fit in with your family</li> <li>Why shaming people doesn't make them better–and what does</li> <li>The temptation of receding into a victim mentality, and how to avoid it</li> <li>When to end a relationship</li> <li>What the term "toxic forgiveness" means</li> <li>Some of the myths about forgiveness</li> <li>And her remedies for various family drama scenarios, including: How do you get your mom to see a therapist?</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/nedra-glover-tawwab-559" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/nedra-glover-tawwab-559</a></p>

Myths of Love, Sex, Dating, and Relationships | Myisha Battle

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>This episode is part one of our four-part series where we're counter-programming against the way Valentine's Day is often celebrated, and examining different kinds of relationships including romantic, friendship, and family. </p> <p><br /></p> <p>Today's guest hews a bit more closely to the traditional Valentine's Day theme and will do some myth-busting around all the things we tend to get wrong when we talk about romantic relationships. </p> <p><br /></p> <p>Myisha Battle is the author of the book, "This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between." She also hosts the podcasts Down for Whatever, and Dating White. Much of her public work focuses on the early stages of relationships, but in her private practice, she counsels people at all stages, and in all kinds of relationships. </p> <p><br /></p> <p><em>Content Warning: Explicit language and conversations about sex. </em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Five ways to improve intimacy and connection in romantic partnership</li> <li>The nuts and bolts of sex, and how we often get intimacy and sex confused in unhelpful ways</li> <li>Understanding men's and women's cycles to depersonalize issues in sex and relationships</li> <li>The myth of finding "the one"</li> <li>The orgasm gap</li> <li>Bromance</li> <li>And if you're looking, tips on how to make finding a partner easier</li> </ul> <p><br /></p> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/myisha-battle-558" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/myisha-battle-558</a></p>

Deep Genealogy | Spring Washam

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>So many people are interested in their family tree. What kind of lives did our ancestors lead and what do their stories say about us? Today's guest, Spring Washam, asks us to reckon with the people who have come before us in order to fully understand who we are and why we do the things we do.</p> <p><br /></p> <p>Washam is a well-known teacher, author, and visionary leader based in Oakland, California. She is the author of <a href= "https://www.hayhouse.com/a-fierce-heart" rel="noopener noreferrer" target="_blank"><em>A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment</em></a> and her newest book<em>,</em> <a href="https://www.springwasham.com/the-spirit-of-harriet-tubman" rel="noopener noreferrer" target="_blank"><em>The Spirit of Harriet Tubman: Awakening from the Underground</em></a><em>.</em> Spring is considered a pioneer in bringing mindfulness-based meditation practices to diverse communities. She is one of the founding teachers at the <a href="https://eastbaymeditation.org/" rel= "noopener noreferrer" target="_blank"><em>East Bay Meditation Center</em></a><em>,</em> located in downtown Oakland, CA and has practiced and studied Buddhist philosophy in both the Theravada and Tibetan schools of Buddhism since 1999.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How Spring came to write about Harriet Tubman's life</li> <li>Her work with plant medicine and the shamanic traditions</li> <li>The dream and the "conversations" Spring had with Tubman</li> <li>Why we are all so interested in ancestry</li> <li>How we can deepen our relationship with our ancestors </li> <li>Family Constellation Therapy as a modality for doing ancestry work </li> <li>Spring's own family history</li> <li>Why she is still processing the experience of writing her book about Harriet Tubman </li> <li>What she means by the "inner underground railroad" and how it is alive today</li> <li>And, how, in the inner underground railroad, freedom equates to nirvana </li> </ul> <p><br /></p> <p><em>Content Warning: mentions of suicide</em></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/spring-washam-556" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/spring-washam-556</a></p>

Can You Really Trust Your Gut? | Amber Tamblyn

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>There may be a temptation in some circles to dismiss intuition as witchy, folkloric, or unscientific but there's actually a ton of science around this. Our guest, author, actress and director, Amber Tamblyn will guide us through this. Tamblyn argues that intuition is a trainable skill but that this south-of-the-neck intelligence is often obscured by being too stuck in our heads and out of touch with our bodies. </p> <p><br /></p> <p>Tamblyn has been nominated for Emmy®, Golden Globe, and Independent Spirit Awards. Her work in television spans over two decades including starring roles on <em>House M.D</em>., and <em>Two and a Half Men</em>. On the big screen, she starred in movies such as <em>The Sisterhood of the Traveling Pants</em> and <em>127 Hours</em>. She's written seven books, including her latest, which is called <a href= "https://www.indiebound.org/book/9780778333333" rel= "noopener noreferrer" target="_blank"><em>Listening in the Dark: Women Reclaiming the Power of Intuition</em></a>. </p> <p><br /></p> <p>In this episode we talk about:</p> <ul> <li>How she defines intuition, and the role it plays as a bridge between the conscious and unconscious parts of our minds</li> <li>Why we are conditioned to validate rational intelligence over intuitive intelligence  </li> <li>The gut/brain connection, and why the enteric nervous system is known as the "second brain"</li> <li>Practical tips for getting better at listening to our bodies</li> <li>The role of meditation in boosting intuition</li> <li>The scientific research that points towards the importance of having a relationship with nature, and how this can improve our intuition</li> <li>The relationship between intuition and creativity</li> <li>How we should think about dream life</li> <li>What to do when you're not sure whether you should trust your gut</li> <li>How to recognize the difference between anxiety and intuition</li> <li>And why our society has downplayed the importance of intuition, which has been a tool used against women and men</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/amber-tamblyn-555" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/amber-tamblyn-555</a></p>

Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie &amp; Jeff Warren

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>Today's episode is the first in an experimental new series called Meditation Party. </p> <p><br /></p> <p>Dan takes listener calls with fellow meditators Sebene Selassie and Jeff Warren and get candid about their practices and dealing with life</p> <p><br /></p> <p>Sebene Selassie is based in Brooklyn and describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the Ten Percent Happier app and is the author of a great book called, <em>You Belong</em>. Jeff Warren is based in Toronto and is also a writer and meditation teacher who co-wrote the book, <em>Meditation for Fidgety Skeptics</em> with Dan Harris. Jeff also hosts the Consciousness Explorers podcast.</p> <p><br /></p> <p>Call (508) 656-0540 to have your question answered during the Meditation Party!</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/sebene-selassie-jeff-warren-553" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/sebene-selassie-jeff-warren-553</a></p>

Understand Your Brain, Upgrade Your Life | Dr. Jill Bolte Taylor

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>The better you understand your brain – and the more effectively you can work with it – the happier and healthier you will be. This is the central contention of today's extraordinary guest, Dr. Jill Bolte Taylor and she makes this assertion based on two levels of deep expertise. First, Dr. Taylor is a Harvard-trained neuroanatomist. Second, back in the '90s, she experienced a severe hemorrhage in the left hemisphere of her brain causing her to lose the ability to walk, talk, read, write or recall any of her life. She later recovered, but that experience, which you will hear her describe in riveting detail, gave her incredible insight into how the brain works. </p> <p><br /></p> <p>She wrote a massive best-selling book called, <a href= "https://www.drjilltaylor.com/my-stroke-of-insight/" rel= "noopener noreferrer" target="_blank"><em>My Stroke of Insight</em></a>, which she has now followed up with a book called, <a href="https://www.drjilltaylor.com/whole-brain-living/" rel= "noopener noreferrer" target="_blank"><em>Whole Brain Living</em></a>, where she lays out exactly how to understand your brain and how to work with it.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Dr. Taylor's personal story and how her life has changed post-stroke</li> <li>The marvels of the human brain</li> <li>The differences between the brain's two hemispheres </li> <li>How our society is skewed towards the left hemisphere and how living too much in the left hemisphere can burn us out</li> <li>The brain's "four characters" and how to work with these characters through a practice she calls "The Brain Huddle" </li> <li>The differences and similarities between "The Brain Huddle" and another practice we've talked about before on this show called, "RAIN"</li> <li>And she describes a tool for understanding your emotions called, "The 90-Second Rule"</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/jill-bolte-taylor-552" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/jill-bolte-taylor-552</a></p>

The Science of Persuasion | Vanessa Bohns

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>It can be difficult to grasp how much power of persuasion we actually have, or how to wield it wisely. </p> <p><br /></p> <p>In today's episode we look at science-based strategies for observing the effect we have on others, and how to better deal with our fear of rejection, and asking for favors. </p> <p><br /></p> <p>Vanessa Bohns is a social psychologist and a professor of organizational behavior at Cornell University. She is the author of <em>You Have More Influence Than You Think: How We Underestimate Our Power of Persuasion, and Why it Matters</em>.</p> <p><br /></p> <p>In this episode we talk about:</p> <p><br /></p> <ul> <li>How much we often underestimate our own influence </li> <li>Why it's so hard to say no</li> <li>Why people are paying attention to us more than we think</li> <li>The impact of asking for things in-person</li> <li>The responsibility that comes with being in a position of power</li> <li>What it means to experience your own influence </li> <li>And how we can be more aware of the influence we have</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/vanessa-bohns-550" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/vanessa-bohns-550</a></p> <p><br /></p>

From The Happiness Lab with Dr. Laurie Santos | Being Here Now with Tony Hale

<p>We're sharing a preview of another podcast we love, The Happiness Lab. On The Happiness Lab, Dr. Laurie Santos explores all the ways we get our happiness wrong and what we can to do really feel better. She walks through the latest evidence-based strategies for improving your mental health, sharing practical advice on what will really bring more joy. In her latest New Year season of The Happiness Lab, Laurie tackles how to listen to the inner voice of what we really need in the new year. We're often looking into the future... hunting for the "next big thing." We can get so fixated with these events and the happiness we hope they'll deliver, that we forget to look for joy right now.</p> <p>Actor and author Tony Hale (<em>Veep, The Mysterious Benedict Society, Arrested Development</em>) joins Laurie to discuss how he was always chasing new accomplishments, until he realized he was missing the chance to be happy living in the moment.</p> <p>You can hear more from The Happiness Lab at https://podcasts.pushkin.fm/thls6?sid=tph/.</p>

Lessons From the World's Longest Scientific Study of Happiness | Dr. Robert Waldinger

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><br /></p> <p>Today's guest is the man in charge of the world's longest scientific study of happiness, a study that has been running since 1938. </p> <p><br /></p> <p>Dr. Robert Waldinger is a professor of psychiatry at Harvard Medical School, the director of the Harvard Study of Adult Development at Massachusetts General Hospital, and co-founder of the Lifespan Research Foundation. He is also a Zen master and teaches meditation in New England and around the world. His TED Talk is one of the most viewed of all time, with over 43 million views. He's the co-author, along with Dr. Marc Schulz, of <em>The Good Life.</em></p> <p><br /></p> <p>In this episode we talk about: </p> <ul> <li>What the Harvard Study of Adult Development is and how it got started</li> <li>How much of our happiness is really under our control</li> <li>Why you can't you be happy all the time</li> <li>The concept of "social fitness" </li> <li>Why you should "never worry alone" </li> <li>How having best friends at work can make you more productive</li> <li>And why, in his words, it's never too late to be happy</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/robert-waldinger-549" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/robert-waldinger-549</a></p> <p><br /></p>

The Dharma of Money | Spencer Sherman

<p>When we think about Buddhism or the dharma, we probably don't think about money. </p> <p><br /></p> <p>But when the Buddha laid out guidelines about how to make an ethical livelihood, this didn't preclude material success. This episode is part two of this week's series on money, and dives into how we can bring Buddhist principles to an area of our lives that can create so much fear, greed, and dread. </p> <p><br /></p> <p>Spencer Sherman is the founding CEO of Abacus, a values-driven financial firm, and certified mindfulness teacher.  He teaches the Fearless Finance program and The Mastery of Money program for NYU's Inner MBA program.  He is also the author of <em>The Cure For Money Madness.</em></p> <p><br /></p> <p>In this episode we talk about: </p> <p><br /></p> <ul> <li>How to identify and reframe our potentially harmful beliefs about money</li> <li>How to apply the Four Brahma Viharas to having a healthier relationship with our finances</li> <li>How to use the RAIN technique when we become anxious about money</li> <li>Spencer's 'Enough Practice' designed to give us a sense of equanimity </li> <li>How generosity helps us let go and can create a sense of abundance </li> <li>How mindfulness of money can key us into interconnection</li> <li>And whether you can actually be a successful investor if you're guided by Buddhist values</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/spencer-sherman-544" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/spencer-sherman-544</a></p> <p><br /></p>

The Psychology of Money | Morgan Housel

<p>Money is often a messy and complicated topic that provokes a lot of anxiety. </p> <p><br /></p> <p>Today's show is the first episode of a two-part series on managing our relationship to money and understanding what role money really plays when it comes to our happiness. </p> <p><br /></p> <p>Morgan Housel is the author of <em>The Psychology of Money: Timeless Lessons on Wealth, Greed, and Happiness.</em> Translated into over 50 languages with over two million copies sold, Housel is a two-time winner of the Best in Business Award from the Society of American Business Editors and Writers, winner of the New York Times Sidney Award, and a two-time finalist for the Gerald Loeb Award for Distinguished Business and Financial Journalism. </p> <p>In this conversation we talk about: </p> <p><br /></p> <ul> <li>The difference between happiness and contentment</li> <li>The difference between being rich and being wealthy</li> <li>The elusive but crucial concept of "enough"</li> <li>The importance of not moving the goalposts when it comes to enough-ness</li> <li>Why financial success is more about behavior than intelligence</li> <li>How our lived experiences impact our perspectives on money </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/morgan-housel-543" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/morgan-housel-543</a></p>

The Enlightened Mind | Part 5 of The Dalai Lama's Guide to Happiness

<p>What is the Dalai Lama's own meditation practice like? In this final episode, the Dalai Lama goes into great detail about the whys and wherefores of meditation, taking us way into the deep end. We cover single-pointed versus analytical meditation, gross and subtle levels of the mind, "true cessation," and how we can use sleep as practice for the moment of death. Dr. Davidson returns to explain key, esoteric terms and to help us understand how we can apply elements of the Dalai Lama's practice to our everyday lives.</p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><strong>Full Show Notes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-542" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-542</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href="https://tricycle.org/article/thukdam-project/" rel= "noopener noreferrer" target="_blank">Thukdam</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></p>

Is Reincarnation Real? | Part 4 of The Dalai Lama's Guide to Happiness

<p>One of the Dalai Lama's most challenging teachings, especially for secular western minds, is reincarnation. In this episode, His Holiness describes the Buddhist deity who he believes to be his "boss." Dan then sits down with Richie again to discuss whether there is any scientific evidence for rebirth. The episode begins and ends with emotional moments, where members of our team respond with tears to being in the presence of the Dalai Lama.</p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><br /></p> <p><strong>Full Show Notes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-541" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-541</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href= "https://med.virginia.edu/perceptual-studies/publications/books/study-of-reincarnation/" rel="noopener noreferrer" target="_blank">UVA research on reincarnation</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></p>

Wise Selfishness | Part 3 of The Dalai Lama's Guide to Happiness

<p>How can we get better at selfishness? That's one of many fascinating topics we cover in this episode, in which we play snippets from Dan's one-on-one interview with His Holiness, and then unpack it all with Dr. Richard Davidson, neuroscientist and founder of the Center for Healthy Minds. We talk to His Holiness about "wise selfishness," how to handle our enemies, and whether he ever gets angry. Then Richie recounts a time when His Holiness exhibited a rare flash of anger— towards him, in fact.</p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-540" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-540</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <ul> <li>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></li> </ul> <p><br /></p>

The Cake Incident | Part 2 of The Dalai Lama's Guide to Happiness

<p>The Dalai Lama makes a risky move. When confronted by a young American woman coping with incredible loss, he does something surprising and counterintuitive. The incident surfaces a question that is more urgent now than ever: As social media, tribalism, individualism, and a global pandemic conspire to keep us separated from each other, how do we maintain what psychologists call "social fitness"?</p> <p><br /></p> <p>In conversation with Dr. Richard J. Davidson, world renowned neuroscientist and longtime friend and collaborator of the Dalai Lama, we unpack the scientifically demonstrated benefits of the social connection embodied by His Holiness, and give easily accessible strategies to incorporate this wisdom into your everyday life. Also, Dan has a bit of an identity crisis. </p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-539" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-539</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href= "https://hminnovations.org/compassionateleadershipsummit" rel= "noopener noreferrer" target="_blank">Compassionate Leadership Summit</a></li> <li><a href="https://wellbeing-project.org/" rel= "noopener noreferrer" target="_blank">The Wellbeing Project</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></p>

The Dalai Lama's Guide to Happiness | Part 1

<p>Dan flies to Dharamsala, India to spend two weeks in the orbit of His Holiness the Dalai Lama. This is the first installment of a five-part audio documentary series, something we've never done before now. Over the course of the episodes, we talk to His Holiness about practical strategies for thorny dilemmas, including: how to get along with difficult people; whether compassion can cut it in an often brutal world; why there is a self-interested case for not being a jerk; and how to create social connection in an era of disconnection. We also get rare insights from the Dalai Lama into everything from the mechanics of reincarnation to His Holiness's own personal mediation practice. </p> <p><br /></p> <p>In this first installment, Dan watches as a young activist directly challenges His Holiness: In a world plagued by climate change, terrorism, and other existential threats, is the Dalia Lama's message of compassion practical — or even relevant? </p> <p><br /></p> <p><strong>Full Show Notes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-538" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-538</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href= "https://hminnovations.org/compassionateleadershipsummit" rel= "noopener noreferrer" target="_blank">Compassionate Leadership Summit</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Happier app today: <a href= "https://my.happierapp.com/link/download" rel="noopener noreferrer" target="_blank">https://my.happierapp.com/link/download</a></p>

Adam Grant on Perfectionism and Procrastination

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>According to guest Adam Grant, excellence does not require perfectionism, and rather than obsessing over the outcome of your work, there are better ways of measuring your own success. </p> <p><br /></p> <p>Adam Grant is a frequent flier on this show and the #1 New York Times bestselling author of 5 books that have sold millions of copies and have been translated into 35 languages: <em>Think Again, Give and Take, Originals, Option B</em>, and <em>Power Moves</em>. He's an organizational psychologist who has been the top-rated professor at Wharton for seven years. He's also the host of a newish podcast, called <em>Re:Thinking with Adam Grant</em>, in addition to his other chart-topping podcast, called <em>WorkLife</em>. </p> <p><br /></p> <p>In this conversation, we talked about:</p> <ul> <li>Adam's definition of neurotic vs. normal perfectionism</li> <li>Why he thinks we're seeing a rise in perfectionism amongst younger people</li> <li>Strategies for managing perfectionism</li> <li>A different metric for measuring the quality of our work</li> <li>The importance of finding the right judges of our work</li> <li>Reimagining our relationship to failure by setting a failure budget</li> <li>The difference between procrastination vs. what he personally suffers from: "precrastination"</li> </ul> <p><br /></p> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/adam-grant-547" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/adam-grant-547</a></p>

This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>Our guest today is one of the most prominent happiness researchers in the world, and he has come to the conclusion that living the good life boils down to one thing: finding awe. We're going to learn what awe does to your body, how it changes your sense of self and your relationship to the world, and why we evolved to feel awe. We're also going to get eight simple strategies for mainlining awe into our everyday lives. </p> <p><br /></p> <p>Dacher Keltner is a professor of psychology at the University of California, Berkeley, and the faculty director of UC Berkeley's Greater Good Science Center. His new book is called, <a href= "https://www.penguinrandomhouse.com/books/622175/awe-by-dacher-keltner/" rel="noopener noreferrer" target="_blank"><em>Awe: The New Science of Everyday Wonder and How It Can Transform Your Life</em></a><em>.</em></p> <p><br /></p> <p><strong>In this conversation we talk about:</strong></p> <ul> <li>What awe is exactly</li> <li>How awe is different from other primal emotions like fear and appreciation of beauty</li> <li>Why we are awe-starved in our culture right now</li> <li>The connection between awe and morality</li> <li>How to get something called "moral beauty" into our lives as an alternative to the outrage served up by social media</li> <li>The importance of something called "collective effervescence"</li> <li>How to use nature, music, and even death as sources of awe </li> <li>How to understand epiphanies</li> <li>And how awe has the potential to get us into trouble sometimes</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dacher-keltner-546" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dacher-keltner-546</a></p>

Brené Brown Says You're Doing Feelings Wrong

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p><br /></p> <p>Brené Brown has found that most people are only able to identify three emotions: happy, sad and pissed off. </p> <p><br /></p> <p>In this episode we explore how better understanding the full spectrum of your emotions, rather than drowning in them, can become an upward spiral. </p> <p><br /></p> <p>Brené Brown is the author of six #1 New York Times bestsellers. Her latest book is <a href="https://brenebrown.com/books-audio" rel="noopener noreferrer" target="_blank">Atlas of the Heart</a>, which is also the name of her 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 <a href= "https://www.ted.com/talks/brene_brown_the_power_of_vulnerability" rel="noopener noreferrer" target="_blank">TED talk on the Power of Vulnerability</a> is one of the top five most-viewed TED talks in the world, with over 50 million views. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Why she decided to map the 87 key emotions and experiences</li> <li>How she was deeply influenced by the Buddhist concept of the "near enemy"</li> <li>Why she no longer believes it's possible to read emotions in other people </li> <li>And why meaningful connections require boundaries</li> </ul> <p><br /></p> <p><em>Content Warning: This episode contains explicit language, but a clean version of the episode is available at</em> <a href= "https://www.tenpercent.com/podcast" rel="noopener noreferrer" target="_blank"><em>tenpercent.com</em></a> <em>and on the Ten Percent Happier app. </em></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/brene-brown-436-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/brene-brown-436-rerun</a></p>

When It Comes to Habits, There Are Four Types of People. Which Are You? | Gretchen Rubin

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>The New Year is approaching and this is a time when many of us think about making and breaking new habits. So today we're bringing on one of the smartest people when it comes to habits, best-selling author and speaker Gretchen Rubin. Gretchen's contention is that before you embark on a self-improvement project, it's crucial to have some self-awareness about what kind of person you are. She has devised a framework called the Four Tendencies, which helps you identify your personality type in order to gain powerful insights into how you make or break habits. </p> <p><br /></p> <p>Rubin is a lawyer by training and began her career clerking for Supreme Court Justice Sandra Day O'Connor. Gretchen then went on to write a series of books that examine small and doable ways to boost our happiness in everyday life. These include: <a href= "https://gretchenrubin.com/books/the-happiness-project/" rel= "noopener noreferrer" target="_blank"><em>The Happiness Project</em></a><em>,</em> which spent two years on the bestseller list and sold over 3.5 million copies worldwide, and <a href= "https://gretchenrubin.com/books/better-than-before/" rel= "noopener noreferrer" target="_blank"><em>Better Than Before</em></a>. We initially conducted the interview you're about to hear back in 2017, when Gretchen released a book called <a href= "https://gretchenrubin.com/books/the-four-tendencies/" rel= "noopener noreferrer" target="_blank"><em>The Four Tendencies</em></a><em>.</em> </p> <p><br /></p> <p>In this episode we talk about:</p> <ul> <li>How and why Gretchen developed the Four Tendencies framework</li> <li>How Gretchen's framework can give each of us a recipe for successful habit change</li> <li>Breaking down the Four Tendencies: Upholders, Questioners, Obligers, or Rebels</li> <li>How these Four Tendencies are an overlapping Venn diagram </li> <li>What "obliger rebellion" is and how to spot it in your relationships</li> <li>The value of forming an accountability group</li> <li>And why Gretchen sometimes calls herself a happiness bully  </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/gretchen-rubin-99-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/gretchen-rubin-99-rerun</a></p>

How Do You Love Without Being Attached? | Kevin Griffin

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>Today 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? </p> <p><br /></p> <p>Kevin Griffin is both a long time Buddhist practitioner and also a 12 step participant, and in another previous episode we talked to him about the nature of craving and addiction. In this popular episode from the archives, Kevin talks about his semi-skeptical take on loving kindness – that venerable if somewhat misunderstood Buddhist concept and practice. His book is being re-released this month, with a slightly new title <a href= "https://www.kevingriffin.net/living-kindness-metta-practice-for-the-whole-of-our-lives/" rel="noopener noreferrer" target="_blank"><em>Living Kindness: Metta Practice for the Whole of Our Lives</em>. </a></p> <p><br /></p> <p>In this conversation, we talk about:</p> <ul> <li>Loving kindness versus living kindness</li> <li>The dangers of modern loving kindness practice </li> <li>The idea that you don't have to feel love all the time</li> <li>And we talk about a Buddhist text called the Metta Sutta. </li> </ul> <p><br /></p> <p>Content Warning: The interview includes brief references to addiction and other forms of suffering.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/kevin-griffin-370-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/kevin-griffin-370-rerun</a></p>

How to Call People In (Instead of Calling Them Out) | Loretta Ross

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>If you're tired of the venom, preening, and predatory listening so common on all sides of our various cultural divides, this episode is for you. </p> <p><br /></p> <p>My guest today is Loretta Ross, who believes that "calling out," which is quite common on social media these days, is adding way too much toxicity to the discourse and alienating people who might otherwise be allies. Instead, she believes in "calling in," which steadfastly insists on a large measure of grace, and rejects the impulse to dehumanize. </p> <p><br /></p> <p>On today's show, Loretta offers a compelling mode of engagement that is insistently open-minded and large-hearted, no matter where you stand on the political divide. </p> <p><br /></p> <p>Loretta describes herself as a radical Black feminist, activist, and public intellectual. She's a visiting Associate Professor at Smith College, and she also teaches an online course called, <em>Calling in the Calling Out Culture</em>. </p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/loretta-ross-316-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/loretta-ross-316-rerun</a></p>

How to Stop the War Against Yourself | Tara Brach

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>It's possible to actually be addicted to self-criticism, especially as a way to keep yourself safe. But evidence shows that's not true, and today's episode dives into strategies to deal with your own self-hatred. </p> <p><br /></p> <p>This is part two of a series this week on forgiveness. In our last episode, Jack Kornfield focused on forgiving other people and in today's episode, Tara Brach talks about forgiving yourself. </p> <p><br /></p> <p>Tara Brach is a meditation teacher, psychologist and author of several books including Radical Acceptance, Radical Compassion and Trusting the Gold. Her weekly podcast is downloaded 3 million times a month. Tara is also the founder of the Insight Meditation Community of Washington. </p> <p><br /></p> <p>In this episode we talk about:</p> <ul> <li>Why Tara says self-hatred "divides us from our ourselves"</li> <li>The benefits of learning the habit to stop kicking our own asses</li> <li>Simple meditations to help us with self-forgiveness</li> <li>Questions that can help us understand what really matters to us, and what we really want</li> <li>The power of seeing the profundity in mundane experiences </li> <li>A refresher on a fan favorite meditation technique: RAIN</li> <li>How to start trusting reality more than we believe the beliefs about ourselves</li> <li>Forgiveness vs accountability</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/tara-brach-534" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/tara-brach-534</a></p>

A Self-Interested Case for Forgiveness | Jack Kornfield

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><br /></p> <p>The allure of resentment, of holding a grudge or nursing your rage can be super powerful. </p> <p><br /></p> <p>In today's episode, Jack Kornfield, one of the great western meditation masters, talks about Buddhist strategies for not holding grudges and the self-interested case for forgiveness. This episode is the first of a two-part series this week on forgiveness. </p> <p><br /></p> <p>In this conversation we talk about: </p> <p><br /></p> <ul> <li>What forgiveness is and isn't </li> <li>Whether forgiveness is a single act or an ongoing process</li> <li>The cost of not forgiving</li> <li>A forgiveness practice you can try in your meditation</li> <li>Whether it's possible to respond to the misdeeds and transgressions of others with force and love at the same time</li> <li>Whether there are things that are unforgivable</li> <li>And Jack's contention that forgiveness involves a shift in identity</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/jack-kornfield-533" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/jack-kornfield-533</a></p>

Could This Practice Improve Your Sleep, Sharpen Your Mind, and Decrease Unhealthy Cravings? | Kelly Boys

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Today we're taking a run at something that is simultaneously a contemplative cliché and also a deeply desired psychological outcome: getting out of your head and into your body. So many of us want an escape route from the spinning, looping, fishing narratives and grudges in our head and our guest today has some very practical suggestions to help us do that. </p> <p><br /></p> <p>Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of <a href="https://www.kellyboys.org/the-book" rel= "noopener noreferrer" target="_blank"><em>The Blind Spot Effect: How to Stop Missing What's Right in Front of You</em></a><em> </em></p> <p><br /></p> <p>Today we're going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them</li> <li>The value of being able to both observe and high-five your demons </li> <li>Working with our "core beliefs" about ourselves and the world</li> <li>The calming power of drawing your attention to the back side of your body throughout the day</li> <li>Working with "opposites" as a way to get unstuck in difficult moments</li> <li>What Kelly means by the blind spot effect</li> <li>Setting intentions</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/kelly-boys-531" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/kelly-boys-531</a></p>

Your Anxiety Questions, Answered | Judson Brewer

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>The subject of anxiety never seems to lose its relevance. In this special episode we answer listener voicemails with one of the world's leading experts on anxiety. </p> <p><br /></p> <p>Dr. Jud Brewer is the Chief Medical Officer at Sharecare and the Director of Research and Innovation at Brown University's Mindfulness Center. He is also the New York Times best-selling author of <a href="https://drjud.com/book/" rel= "noopener noreferrer" target="_blank"><em>Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind</em></a> and an expert in the field of habit change and the science of self-mastery. </p> <p><br /></p> <p>In this episode we talk about:  </p> <p><br /></p> <ul> <li>The current levels of anxiety in our culture</li> <li>Why fear and planning can be helpful, but worrying is not</li> <li>The role of curiosity and kindness in short circuiting anxiety </li> <li>How to differentiate between anxiety and excitement</li> <li>Whether we can try too hard to treat our anxiety</li> <li>And why as a society we are moving away from distress tolerance </li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/judson-brewer-530" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/judson-brewer-530</a></p>

The Surprising Power of "Healthy Embarrassment" | Koshin Paley Ellison

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>We've all got parts of our personality or our past that we're ashamed of. We might refer to these parts of ourselves as our demons, our baggage, or our secrets; no one is immune.</p> <p><br /></p> <p>So, how do you want to deal with this situation? Stay coiled in shame and denial? That only makes the demons stronger. An alternative, per my guest Koshin Paley Ellison, is to approach your stuff with "healthy embarrassment." That allows you to work more skillfully with your baggage so that it doesn't own you. And once you're cooler with yourself, that can improve your relationships with other people, which is probably the most important variable for your happiness. And healthy embarrassment is just one of many extremely useful things we are going to talk about today.</p> <p><br /></p> <p>Koshin Paley Ellison is an author, Zen teacher, Jungian psychotherapist, and Certified Chaplaincy Educator. He is the co-founder of the <a href="https://zencare.org/" rel= "noopener noreferrer" target="_blank">New York Zen Center for Contemplative Care</a>, an amazing place which, among other things, trains people to be volunteers in hospice centers. Koshin is the author of a new book called <a href= "https://www.gcp-balance.com/titles/koshin-paley-ellison/untangled/9781538708323/" rel="noopener noreferrer" target="_blank"><em>Untangled: Walking the Eightfold Path to Clarity, Courage, and Compassion</em></a>, which centers on a classic Buddhist list called The Eightfold Path, the Buddha's recipe for enlightenment or, as Koshin puts it, "the most awesome combo platter."</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>What is The Eightfold Path and how it fits into another Buddhist list, The Four Noble Truths</li> <li>How to use the list to do life better</li> <li>The danger of perfectionism in putting the list to use in your life</li> <li>How to bridge the gap between what we say we care about and what we're actually doing with our lives</li> <li>How sitting with your pain can lead to freedom</li> <li>The utility and pitfalls of gossip</li> <li>How we can look at the idea of "killing" in many different ways, including how one can "kill a moment" or "the energy in a room"</li> <li>How the concept of "right effort" can help us find the balance between not doing enough and overworking ourselves</li> <li>How being uncomfortable is a sign of real engagement with our practice</li> <li>And Koshin's addition of the concept of "mystery" as another aspect of the eightfold path</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "http://www.tenpercent.com/podcast-episode/koshin-paley-ellison-528" rel="noopener noreferrer" target= "_blank">www.tenpercent.com/podcast-episode/koshin-paley-ellison-528</a></p>

How To Handle Dread | Saleem Reshamwala

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>Today we explore the entire dread spectrum with Saleem Reshamwala, who took a deep dive on this very common, very uncomfortable emotion. What is dread, exactly? What evolutionary purpose does it serve? Most importantly, how do we deal with it? What are the antidotes?</p> <p><br /></p> <p>Reshamwala has worked for The New York Times, PBS, and also TED, where he hosts a podcast called <a href= "https://www.ted.com/podcasts/far_flung_with_saleem_reshamwala" rel="noopener noreferrer" target="_blank"><em>Far Flung</em></a>. He is also the host of <a href= "https://www.tenpercent.com/morethanafeeling" rel= "noopener noreferrer" target="_blank"><em>More Than A Feeling</em></a>, another podcast here at Ten Percent Happier. Saleem and his team recently launched something called The Dread Project - we shared their first episode kicking off the series last week. It's a five-day series that investigates dread. Each day of the challenge, listeners tackle dread in a different way. You can sign up for The Dread Project at <a href="http://dreadproject.com" rel="noopener noreferrer" target="_blank">dreadproject.com</a>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Dread-management techniques, including: journaling, drawing, and welcoming your dread to the party inside your head</li> <li>How to face dread when it comes to climate change </li> <li>And the biggest dread of all— death</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/saleem-reshamwala-527" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/saleem-reshamwala-527</a></p>