10% Happier with Dan Harris

A Buddhist Approach to Money Worries | Ethan Nichtern

No matter what your economic situation is, you have likely experienced some money worries during this pandemic. I know I have- and I say that as someone who is in an extremely fortunate position. So many people have lost businesses, lost jobs, had salaries cut- or we are worried about one of these things happening to us. Given the massive insecurity and uncertainty abroad in the land, we wanted to explore a Buddhist approach to financial concerns. It's not like the Buddha never said anything on this matter. He wasn't expecting all meditators to live in caves with shaved heads. There's a ton of useful stuff in Buddhism on the issue of money, and there are a lot of meditative techniques for handling our financial anxieties. So we brought on a great Buddhist teacher by the name of Ethan Nichtern. He's been on the show before. He has written a few books, including one called The Road Home. He also hosts a podcast by the same name. We had a great chat, and I'm excited to bring it to you. Free App access for Health Care Workers: https://tenpercent.com/care Where to find Ethan Nichtern online: Website: https://www.ethannichtern.com/ Social Media: Twitter: Ethan Nichtern (@ethannichtern) / https://twitter.com/ethannichtern Facebook: Ethan Nichtern / https://www.facebook.com/EthanNichtern/ Book Mentioned: The Dharma of the Princess Bride, by Ethan Nichtern / https://www.amazon.com/Dharma-Princess-Bride-Buddhism-Relationships/dp/0865477760 Other Resources Mentioned: Sharon Salzberg / https://www.sharonsalzberg.com/ Bodhisattva / https://en.wikipedia.org/wiki/Bodhisattva The Eight Worldly Winds / https://en.wikipedia.org/wiki/Outline_of_Buddhism#Eight_Worldly_Conditions Joseph Goldstein / https://10percenthappier.app.link/TEXKruciQ5 Buddha's Brain, by Rick Hanson / https://www.rickhanson.net/books/buddhas-brain/ The Road Home podcast / https://podcasts.apple.com/us/podcast/the-road-home-with-ethan-nichtern/id1392813061 Why Buddhism is True by Robert Wright / https://www.amazon.com/Why-Buddhism-True-Philosophy-Enlightenment/dp/1439195455 Give and Take: Why Helping Others Drives by Adam Grant / https://www.amazon.com/Give-Take-Helping-Others-Success/dp/0143124986 Invisible Hands / https://www.invisiblehandsdeliver.com/ Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Full Shownotes: https://www.tenpercent.com/podcast-episode/ethan-nichtern-242

Crisis Advice from "Meditation MacGyver" | Jeff Warren

Jeff Warren is someone for whom I have a special affection. We chronicled our friendship in a book we co authored, called Meditation for Fidgety Skeptics, in which we took a gonzo cross-country bus trip to help people overcome various obstacles to establishing a meditation practice. On that trip, I started calling him "Meditation MacGyver," because he is a loveable, excitable meditation nerd who can seemingly come up with practices for any person in any circumstances. He even got my wife meditating (after years of refusing to do so because I had been so annoying when I pestered her to practice). So, who better to turn to in this crisis? By way of background, Jeff is a meditation teacher, based in Toronto, where he helps run a group called the Consciousness Explorers Club. He is also featured in many of the courses and guided meditations on the Ten Percent Happier app. He is brilliant and hilarious and, as you will hear, very open about his own personal struggles. Where to find Jeff Warren online: Website: https://jeffwarren.org/ Jeff on Ten Percent Happier: https://10percenthappier.app.link/jeff-warren Social Media: Facebook: Jeff Warren / https://www.facebook.com/jeffwarren.org/ Instagram: Jeff Warren (@_jeffwarren_) / https://www.instagram.com/_jeffwarren_/ YouTube: Jeff Warren / https://www.youtube.com/channel/UCUOpVNy60LTCmAwfZ6zOroQ Resources Mentioned: Shinzen Young / https://www.shinzen.org/ A Common Language / https://jeffwarren.org/articles/a-common-language/ A Night Practice / https://jeffwarren.org/articles/a-night-practice/ Infinite Jest by David Foster Wallace / https://www.amazon.com/Infinite-Jest-David-Foster-Wallace/dp/0316066524 Consciousness Explorers Club / http://cecmeditate.com/ Watchmen Sharon Salzberg & Joseph Goldstein Retreat: https://www.dharma.org/joseph-goldstein-sharon-salzberg-shelter-for-the-heart-and-mind-an-online-retreat/ Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/jeff-warren-241

Why We're All Grieving - and How To Deal With It | David Kessler

<p>Most, if not all, of us are experiencing a cocktail of challenging emotions these days - whether in the background or in the foreground of our psyche. Speaking personally, I thought my primary issue was anxiety, but I had a vague sense that maybe it was more than that. Then I read an excellent, widely-circulated article that put a name to at least one aspect of my nameless, miasmatic dread. The article was from the Harvard Business Review, and the headline was, "That Discomfort You're Feeling is Grief." The article featured an interview with a grief expert named David Kessler, who explained that there are many flavors of grief. Some of us are grieving people we've lost, but millions more are grieving a way of life or a sense of security that seems lost - or we're experiencing anticipatory grief about an uncertain future. Not only was it helpful for Kessler to name this phenomenon, but he also had a bunch of excellent thoughts about how to manage it, including the exhortation to find meaning in this mess. In fact, that's the name of his new book: Finding Meaning: The Sixth Stage of Grief. So we invited him on. Here he is: David Kessler. Where to find David Kessler online: Website: https://grief.com/ Social Media: Twitter: @IamDavidKessler / https://twitter.com/iamdavidkessler Instagram: @iamdavidkessler / https://www.instagram.com/iamdavidkessler/ Facebook: David Kessler / https://www.facebook.com/IamDavidKessler/ Books Mentioned: Finding Meaning: The Sixth Stage of Grief / https://www.amazon.com/Finding-Meaning-Sixth-Stage-Grief/dp/1501192736 On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss / https://www.amazon.com/Grief-Grieving-Finding-Meaning-Through/dp/0743266293 Other Resources Mentioned: David's Online Grief Group / https://www.facebook.com/groups/DavidKessler David's Harvard Business Review Article / https://hbr.org/2020/03/that-discomfort-youre-feeling-is-grief Paul Denniston & Grief Yoga / https://griefyoga.com/ Bessel van der Kolk / https://www.besselvanderkolk.com/ Elizabeth Kubler Ross / https://en.wikipedia.org/wiki/Elisabeth_K%C3%BCbler-Ross Elizabeth Kubler Ross Foundation / https://www.ekrfoundation.org/ Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/david-kessler-240</p>

How to Go Easy on Yourself in a Pandemic | Dr. Kristin Neff

It's easy to add insult to injury in this pandemic by beating ourselves up. Why are we not exercising more? Eating less? Or boosting our productivity? Kristin Neff, an associate professor at the University of Texas at Austin, says we need to give ourselves a break. To be clear, that does not mean relinquishing our high standards. Neff is one of - if not the - world's leading experts on self-compassion. That's a squishy-sounding term, but there is a lot of hard-nosed evidence behind it. Per Neff, not beating yourself up does not equate to being lazy. It's about knowing the difference between healthy perfectionism and maladaptive perfectionism. It's about going easy without going soft. The smart, sparing use of the inner cattle prod. This was exactly the conversation I needed to have right now. Where to find Kristin Neff online: Website: https://self-compassion.org/ Social Media: Twitter: @self_compassion / https://twitter.com/self_compassion Facebook: Self-Compassion by Kristin Neff, Ph.D. / https://www.facebook.com/selfcompassion Other Resources Mentioned: Richard Schwartz, Internal Family Systems / https://ifs-institute.com/ Evelyn Tribole, Intuitive Eating / https://www.evelyntribole.com/ Chris Germer / https://chrisgermer.com/ Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care Full shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff-239

You Don't Have to be Alone to be Lonely | Former Surgeon General Dr. Vivek Murthy

Our guest this week gives a bracingly candid account of loneliness - one made all the more remarkable by the fact that he is a former surgeon general. Even before the current coronavirus pandemic, we were in the midst of another, quieter pandemic: loneliness. The term sounds somewhat unpleasant, but make no mistake: loneliness is, in fact, a deeply pernicious and insidious state, both psychologically and physiologically. And now, with all the social distancing we're doing, the loneliness problem is on steroids. This problem touches those not only people who live alone, but also those of us who may be surrounded by family. Loneliness doesn't require you to be alone. As you will hear, it's more about the quality of your relationships. Our guest, Dr. Vivek Murthy is, as mentioned, the former surgeon general. He has just published a book about loneliness, called "Together." We're doing this episode in a bit of a different way. We actually interviewed Vivek twice. The first time I spoke to him was right before the pandemic truly took off in the U.S.. He gave an incredible interview that we were excited to post. But then things really went haywire with the virus, so we wanted to have him on to talk about that. So we'll do this episode in two parts. First, you'll hear the newer interview - which is more topical. Then you'll hear the earlier interview, where he goes into greater depth. Where to find Dr. Vivek Murthy online: Website: https://www.vivekmurthy.com/ Book: https://www.vivekmurthy.com/together-book Social Media: Twitter: https://twitter.com/vivek_murthy Facebook: https://www.facebook.com/DrVivekMurthy/ Instagram: https://www.instagram.com/drvivekmurthy Other Resources Mentioned: RULER at YALE http://ei.yale.edu/ruler/ruler-overview/ Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/vivek-murthy-238

Is It Still OK to Be Happy? | Sylvia Boorstein

Even in the middle of a pandemic, it's still OK to experience delight. That's per legendary meditation teacher, Sylvia Boostein. In fact, she says, moments of happiness can fortify you to deal with the difficulties we are all facing. In other words, joy is a necessity, not a luxury right now. That is just one of many wisdom bombs Boorstein drops in this conversation. We also discuss how to cultivate "inner cordiality" and the quality of mind that has become her "savior" in these dark days. Boorstein is a genuine contemplative O.G., part of the vanguard of teachers who introduced mindfulness into the American mainstream. She is still going strong in her mid-eighties, after having lived a colorful life. Not only is she one of America's most respected teachers, but she is also a psychotherapist, peace activist, and grandmother. As you'll hear, when she is not meditating, she is a gifted storyteller. She self-deprecatingly refers to it as "boundless talk-aremia," but I suspect that, for you, listening to Sylvia will, in itself, be a source of delight. Where to find Sylvia Boorstein online: Website: http://www.sylviaboorstein.com/ Social Media: Twitter: @SylviaBoorstein https://twitter.com/sylviaboorstein Facebook: Sylvia Boorstein - https://www.facebook.com/sylviaboorstein/ Book Mentioned: Pay Attention, for Goodness' Sake by Sylvia Boorstein - http://www.sylviaboorstein.com/books Full Shownotes: https://www.tenpercent.com/podcast-episode/sylvia-boorstein-237 Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care

Love in the Time of COVID | Esther Perel

The coronavirus outbreak may pose one of the greatest challenges to romantic relationships in modern memory. For those of us living in close quarters with spouses or partners, how do we live our day to day without resorting to hollering, stony silence, or violations of local and federal statutes? For those of us living alone, what are the rules around online dating? Esther Perel is on the front lines of this battle. She is a renowned psychotherapist who continues to do couples counseling even as the pandemic rages. Much of this work can be heard on her popular podcast Where Should We Begin? She's also the author of the awesomely-entitled, bestselling book Mating in Captivity. In this episode, we cover the benefits of sex (even if you're not in the mood), humor, and a specific kind of "thank you." She also holds forth on anticipatory grief and a concept I found particularly compelling: "ambiguous loss." Where to find Esther Perel online: Website: https://www.estherperel.com/ Podcast: https://whereshouldwebegin.estherperel.com/ Podcast: https://howswork.estherperel.com/ Upcoming Live Broadcasts with Esther: "The Art of Us: Love, Loss, and Loneliness Under Lockdown" - https://events.estherperel.com/april-2020-webinar/ Twitter: https://twitter.com/EstherPerel Other Resources Mentioned: Tanya Selvaratman: Where Can Domestic Violence Victims Turn During COVID-19? https://www.nytimes.com/2020/03/23/opinion/covid-domestic-violence.html Pauline Boss - Ambiguous Loss - https://www.ambiguousloss.com/ John Gottman - The Gottman Institute - https://www.gottman.com/ Megan Flemming - https://greatlifegreatsex.com/ Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care Full Show Notes: https://tenpercent.com/podcast-episode/esther-perel-236

Joseph Goldstein | Meditating In A Pandemic

A statement of the blazingly obvious: we are living in stressful times. A statement of the slightly less obvious: meditation, while not a panacea, can help. In this episode, we're bringing you one of the western world's greatest living meditation masters: Joseph Goldstein. I'm biased, of course, because he is my meditation teacher. I have known him for many years, and he has had an incalculably positive impact on my life. In fact, he has already come to my rescue once during this pandemic, at a moment when I was personally struggling. And now, I'm excited to unleash him on all of you. In this chat, he lays out a meditative toolkit for navigating the current crisis. His advice is actionable for absolute beginners as well as longtime meditators. Towards the end of the conversation, he proposes one approach that some of you may find deeply challenging, but I find to be extremely compelling. Plug Zone: Insight Meditation Society: https://www.dharma.org/teacher/joseph-goldstein/ Joseph Goldstein Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/x9Q0TCy36Z Joseph Goldstein Books: https://www.amazon.com/Joseph-Goldstein/e/B00DPSACUW Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care Full Show Notes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-235

How to Engage Corona-Deniers (and Other Ethical Dilemmas)

So many of us have people in our lives who we feel are not taking this pandemic seriously enough. How do we handle them? Yell, lecture, call them out on Twitter? What about flooding them with articles? Or is there a saner course of action that is likely to be more effective? In this episode, we have two experts in ethics to sort through this and other ethical dilemmas in the age of COVID. JoAnna Hardy is a meditation teacher with a special interest Buddhist ethics. Greg Epstein is the humanist chaplain at Harvard and MIT. Issues we tackle include: Is it ever ok to break social distancing? What are the ethical implications of moving your family out of the city to the country? And, what about stocking up on toilet paper? Episode Resources: JoAnna Hardy: https://www.joannahardy.org/ JoAnna on Instagram: https://www.instagram.com/joannahardy65/ Greg Epstein: https://chaplains.harvard.edu/people/greg-epstein Greg on Twitter: https://twitter.com/gregmepstein Full Episode Shownotes: https://www.tenpercent.com/podcast-episode/joanna-hardy-greg-epstein-234 Ten Percent Happier Live: Website: www.tenpercent.com/live In the Ten Percent Happier App: https://10percenthappier.app.link/TenPercentHappierLIVE YouTube: https://www.youtube.com/channel/UCb3AWCFuxotrXmgqUHQdwyg

Sharon Salzberg Makes Me Feel Better

If, given the deeply suboptimal circumstances in which we find ourselves right now, you are cycling through anxiety, depression, anger, and apathy, I suspect this conversation with legendary meditation teacher Sharon Salzberg may elevate your mood. It certainly worked for me. I was in a little bit of a dark place when I hopped on the line with her- stuck in a story about how this pandemic is a waking nightmare with no expiration date. But there is something powerful about talking to someone who has spent 50 years dedicated to meditation and Buddhism. She provides a reframing, a dose of perspective, and practical, science-backed skills. Plus, like many of the best meditation teachers, she is quite funny. Enjoy. Full Show Notes: http://tenpercent.com/podcast-episode/sharon-salzberg-232 Sharon Salzberg's Resources: Website: https://www.sharonsalzberg.com/ Books: https://www.sharonsalzberg.com/books-audio/ Podcast: https://www.sharonsalzberg.com/metta-hour-podcast/ Ten Percent Happier LIVE: Website: www.tenpercent.com/live In the Ten Percent Happier App: https://10percenthappier.app.link/TenPercentHappierLIVE YouTube: https://www.youtube.com/channel/UCb3AWCFuxotrXmgqUHQdwyg

How to Actually Get Work Done at Home | Rasmus Hougaard &amp; Jacqueline Carter

We are in the middle of a giant, global experiment in remote work. Even in the best of times, working from home is tricky. You're surrounded by distractions: pets, laundry, Netflix. But in the midst of this pandemic, WFH (as the millennials call it) is even harder, given that many of us are cooped up with our children, cut off from our coworkers, and overwhelmed by anxiety. Our guests, Rasmus Hougaard and Jacqueline Carter, from Potential Project, are experts in bringing mindfulness into the workplace. In this episode, we explore solutions to four major problems: distraction, isolation, virtual collaboration, and balancing family life. Plugzone: Website: https://www.potentialproject.com/ Books: https://www.potentialproject.com/books/the-mind-of-the-leader/ Rasmus on LinkedIn: https://www.linkedin.com/in/rasmushougaard/ Jacqueline on LinkedIn: https://www.linkedin.com/in/jacquelinecarter1/ Other Resources: Ten Percent Happier Live: We'll be streaming live on YouTube at 3PM ET every weekday. If you miss us live, you can catch the episode here at www.tenpercent.com/live or on the Ten Percent Happier app. Full show notes: https://www.tenpercent.com/podcast-episode/rasmus-hougaard-jacqueline-carter-232

Parenting in a Pandemic | Susan Kaiser Greenland

We're in the middle of one of the greatest tests for parents in modern memory. Tens of millions of us, cooped up in our homes with our kids, as a consequence of the coronavirus. Susan Kaiser Greenland can help. She's a former corporate attorney who transformed herself into one of the world's leading experts in meditation for kids, teens and parents. In this episode, she delivers tons of practical tips for formal and informal meditation practices -- for all age groups. She also talks about practices that can help parents not turn on one another in this excruciatingly stressful time. Plugzone: Website: https://www.susankaisergreenland.com/ Previous episode with Susan Kaiser Greenland & Annaka Harris, episode #121 Teaching Mindfulness to Kids: https://radiopublic.com/ten-percent-happier-with-dan-harr-WwE9m8/s1!e8765 Other Resources: Ten Percent Happier Live: We'll be streaming live on YouTube at 3PM ET every weekday. If you miss us live, you can catch the episode here at www.tenpercent.com/live or on the Ten Percent Happier app. Email address for health care workers who want free access to the app: care@tenpercent.com Full Show Notes: https://www.tenpercent.com/podcast-episode/susan-kaiser-greenland-231

Work Less, Get More Done | Alex Soojung Kim-Pang

Many of us can feel burnt out, tired or stretched too thin. It can be hard to balance everything on our plates, especially in work environments that require long hours and multi-tasking. But Alex Soojung-Kim Pang says that overworking can actually hinder productivity, and that working less can help you get more done. After struggling to deal with the pressure of numerous projects as a technology forecaster and consultant, Pang took a sabbatical at Microsoft Research in Cambridge. He realized that he had accomplished more in just a few short months than he typically did at work. Now, Pang challenges the relationship we have with work, claiming that cramming in all those overtime hours is not beneficial to the mind and body. He says working too hard blocks creative flow and has negative effects on quality. Pang discusses how he came to this realization and how it can be applied to your life. Plug Zone Website: http://www.askpang.com/ Website: http://www.strategy.rest/ Books: https://www.amazon.com/Alex-Soojung-Kim-Pang/e/B001KHJ91I Twitter: https://twitter.com/askpang Yung Pueblo featured on ABC's Nightline https://abcnews.go.com/Nightline/video/yung-pueblo-instagram-people-heal-happier-life-69352620 Full Show notes: www.tenpercent.com/podcast-episode/Alex-Soojung-Kim-Pang-230 Jeff Warren Retreats: https://jeffwarren.org/event/fidgetyskeptics-california/ https://jeffwarren.org/event/how-to-guide-meditation/ https://jeffwarren.org/event/omegaretreat/ Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

Buddhism Without Beliefs | Stephen Batchelor

Stephen Batchelor is a Buddhist teacher who takes an unconventional approach to the practice. He was more of a scholar, studying logic and philosophy rather than mantras and deities. In his early life, Stephen traveled to India and met the Dalai Lama, which led him to become a monk who practiced Tibetan Buddhist tradition. Throughout his practice, Stephen felt torn between reason and faith, which ultimately resulted in his secular approach to Buddhism. He follows it as an ever-changing awakening rather than as a religious belief. Stephen eventually transitioned from Tibetan to Zen practice, as he was drawn by the meditation and existential questions of the world. He says keeping an open and questioning mind is key to the practice, and Zen frees the mind from what holds it back, allowing creativity and the ability to embark on the arts. Stephen says that though it's important to have a sense of where the Buddhist teachings come from, we shouldn't get stuck trying to preserve or replicate something that has survived for hundreds of years already. Instead, we should take the risk of translating the insights of these traditions into new forms of language, expression and art form that engage with our modernity. Plug Zone Podcast Audience Survey: www.tenpercent.com/survey Dan's Documentary: Guardians of the Amazon: https://www.youtube.com/watch?v=BdTAbgPQuNI Stephen Batchelor Website: https://www.stephenbatchelor.org/index.php/en/ The Art of Solitude: https://www.amazon.com/gp/product/0300250932/ Books: https://www.amazon.com/Stephen-Batchelor/e/B000ARBI4K Mara Opera: Santa Fe New Mexico, Thursday 5th of March with Stephen Batchelor https://santafevipassana.org/wp-content/uploads/2020/02/Mara-flyer.pdf Full Show Notes: http://tenpercent.com/podcast-episode/stephen-batchelor-229 Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

The Medieval Executioner in Your Head | Valerie Brown

Valerie Brown grew up in poverty in Brooklyn, New York. When she was a teenager, her mother passed away and her father left her to fend for herself. Valerie was forced to become an adult before anyone should have to. She put herself through school, becoming a successful lawyer and lobbyist before realizing that she had been running away from something her whole life. She had been trying to escape her past. Even with all of her success and overcoming hardships, Valerie still found herself unhappy and unfulfilled. That's when she found mindfulness and meditation. With a new clarity in life, she no longer felt the need to run away because she could now happily live in the present. Valerie is now a leadership coach, educator and retreat leader, helping those in need of clarity in their lives. Though she loves to help everyone, Valerie focuses on people of color who face adversity. Plug Zone Website: www.leadsmartcoaching.com Books: www.amazon.com/Valerie-Brown/e/B00MDBD72M El Camino de Santiago in Spain Pilgrimage: https://www.leadsmartcoaching.com/services/pilgrimage-art-sacred-travel/ Ten Percent Happier Plugs Podcast show-notes: www.tenpercent.com/podcast-episode/valerie-brown-228 Podcast Survey: www.tenpercent.com/survey Event with Dan at New York Press Club: https://www.nypressclub.org/in-conversation-with-10-happiers-dan-harris-on-march-4-2020/ Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

Race is Not Tangential to Meditation | Rhonda V. Magee

Rhonda V. Magee is a Professor of Law at the University of San Francisco and an internationally-recognized thought and practice leader focused on integrating mindfulness into higher education, law and social change work. Born in North Carolina in 1967, Rhonda experienced a childhood of significant trauma and challenge. Yet, she was gifted with the insight that through a life of caring engagement, self-development, and service with others, she could find a way up and out. She has dedicated her life to healing and teaching in ways that support others in a journey to wholeness and justice. A student of a variety of Buddhist and other wisdom teachers, including Norman Fischer, Joan Halifax and Jon Kabat-Zinn, she trained as a mindfulness teacher through the Oasis Teacher Training Institute of the University of Massachusetts Center for Mindfulness. She teaches mindfulness-based interventions, awareness, and compassion practices from a range of traditions. Plug Zone Website: https://www.rhondavmagee.com/ Book: https://www.amazon.com/Inner-Work-Racial-Justice-Transforming-ebook/dp/B07PLDQFYR Twitter: @rvmagee Show Notes Page https://www.tenpercent.com/podcast-episode/rhonda-v-magee-227 Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

The Dharma of Instagram | Yung Pueblo

Yung Pueblo (Diego Perez) grew up in poverty after his family immigrated from Ecuador to Boston, Massachusetts. He fell into heavy drugs in his college years, consumed in misery and sadness, before going on his first Vipassana meditation retreat. There, he learned how to accept and embrace change in one's self, be present in the moment and find joy in both the ups and downs of life. Now a well-known meditator, writer and public speaker, Yung Pueblo uses a plethora of social media platforms to help others on their own journeys towards a free life. Plug Zone Website: http://yungpueblo.com/ Book - Inward: https://www.amazon.com/Inward-Yung-Pueblo/dp/1449495753 Instagram: https://www.instagram.com/yung_pueblo Twitter: https://twitter.com/YungPueblo Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

Happiness Takes Work | Sonja Lyubomirsky

Sonja Lyubomirsky has been studying human happiness for 30 years. As a professor at the University of California Riverside, her research has centered around things people can do to become happier. In this episode she talks about her findings, including the power of social connection and how that might just be the key ingredient to happiness. She also talks about how we can increase our level of social connection. Show notes: www.tenpercent.com/podcast Sonja's Website: http://drsonja.net/about-sonja/ Sonja's Books: https://www.amazon.com/Sonja-Lyubomirsky/e/B001JP269S/ Sonja at UC Riverside: https://profiles.ucr.edu/app/home/profile/sonja Sonja on Ten Percent Happier: https://10percenthappier.app.link/0E69lbTsH3 Check out the new Ten Percent Happier course on Health Habits with Kelly McGonigal and Alexis Santos: WWW.TENPERCENT.COM/HABITS In the App: https://10percenthappier.app.link/gAd07mXoo2 References in the show: Quiet: The Power of Introverts in a World That Can't Stop Talking Susan Cain https://www.amazon.com/Quiet-Power-Introverts-World-Talking/dp/0307352153 Nick Epley, research on talking to strangers on the train https://www.nicholasepley.com/publications Liz Dunn - UBC Barrista researcher https://dunn.psych.ubc.ca/curriculum-vitae-2/publications/ Ed Dieiner - https://eddiener.com/ Barb Frederickson - Love 2.0 https://www.positivityresonance.com/ Dacher Keltner - UC Berkley https://psychology.berkeley.edu/people/dacher-keltner Ken Sheldon https://psychology.missouri.edu/people/sheldon Susan Nolen-Hoeksema https://www.amazon.com/Susan-Nolen-Hoeksema/e/B001H6IJH2 Martin Seligman - UPenn Positive Psychology https://ppc.sas.upenn.edu/people/martin-ep-seligman Mihaly Csikszentmihalyi - Flow https://www.amazon.com/Flow-Psychology-Experience-Perennial-Classics/dp/0061339202 Lisa Walsh - Expressing gratitude on the other person https://www.lisacwalsh.com/ Nial Bolger - Columbia (visible versus invisible social support) https://psychology.columbia.edu/content/niall-bolger Ezra Klein's Podcast with Allison Gopnick https://www.vox.com/podcasts/2019/6/13/18677595/alison-gopnik-changed-how-i-think-about-love) Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

Tara Brach: Making it RAIN

Being open to the feelings of anxiety and fear can be terrifying, but Tara Brach, a clinical psychologist and founder of the Insight Meditation Community of Washington, DC, has a method to guide us through our most difficult emotions. In this episode Brach details how her method, which goes by the acronym R.A.I.N., provides steps to help us face and process our own emotions. She has made strides within the meditation community by weaving together western psychology insights with meditation to begin the emotional healing process. Brach received her Ph.D. in clinical psychology and completed a five-year Buddhist teacher training program at the Spirit Rock Meditation Center. She leads silent meditation retreats, has numerous publications and a weekly podcast. She is the author of Radical Acceptance, True Refuge, and her most recent publication, Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N. Plug Zone Website: https://www.tarabrach.com/ Podcast: https://www.tarabrach.com/talks-audio-video/ Books: https://www.amazon.com/l/B001KE8BHO?_encoding=UTF8&redirectedFromKindleDbs=true&ref_=ntt_athr_dp_pel_1&rfkd=1&shoppingPortalEnabled=true Radical Compassion Challenge: https://www.tarabrach.com/calendar/radical-compassion-challenge-free-10-day-online-event/ Have a question for Dan? Leave us a voicemail: 646-883-8326

Jon Kabat-Zinn | Meditation as a Love Affair

Jon Kabat-Zinn has been a key player bringing mindfulness meditation to the mainstream. In 1979, he introduced the now world-renowned Mindfulness-Based Stress Reduction program, a meditation therapy used to treat a variety of illnesses. In this episode, Kabat-Zinn talks about the importance of awareness and why now, more than ever, having awareness and being present in each moment is vital. He says meditation doesn't end when you get off the cushion. Rather, we should view every moment in life as a meditative practice. Plug Zone Jon Kabat-Zinn's Website: https://www.mindfulnesscds.com/ Books: https://www.mindfulnesscds.com/pages/books-by-jon-kabat-zinn Previous podcast: https://www.tenpercent.com/podcast-episode/jon-kabat-zinn-75 Podcast References Spaceship Earth by Buckminster-Fuller: https://www.amazon.com/Operating-Manual-Spaceship-Buckminster-Fuller/dp/3037781262 Calmer Choice on Cape Cod: https://calmerchoice.org/ MIT Study of mindfulness with middle school children: http://news.mit.edu/2019/mindfulness-mental-health-benefits-students-0826 Jon Kabat-Zinn Forward for "Current Opinion in Psychology": https://www.sciencedirect.com/science/article/pii/S2352250X19300211?via%3Dihub Ram Dass: https://www.ramdass.org/ Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

How to Become a Regular Meditator (and More) | Alexis Santos

While in medical school in the mid-90's, Alexis Santos found himself in the midst of a spiritual crisis. At one of the top medical schools in the country, he felt unfulfilled and disillusioned by the stress and unhappiness around him and in his fellow students. After two years, he changed course and travelled to India, where he was first introduced to insight meditation on a 10-day retreat in the S.N. Goenka tradition. Interested to deepen his meditation practice, he happened across Sayadaw U Tejaniya, an unknown meditation teacher in Burma at the time. Recognizing his good fortune, Alexis decided to stay on, where he ordained as a Buddhist monk for two years. At the encouragement of Sayadaw U Tejaniya, Alexis began teaching and in 2016 he completed the Spirit Rock/Insight Meditation Society teacher training program with Joseph Goldstein, Jack Kornfield and others. He now teaches meditation retreats at centers throughout North America, Europe and Australia. In this episode, the conversation gets an interesting start with Alexis sharing his views on sleepiness and meditation, and then moving on to his time in Burma with Sayadaw U Tejaniya, the masculine and feminine approach to meditation and habit formation and how to use all our waking hours to practice meditation in daily life. Website: https://www.alexissantos.io/about Alexis courses in the app: https://10percenthappier.app.link/Alexis-Santos Alexis Santos on Dharma Seed: https://dharmaseed.org/teacher/525/ Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Ten Percent Happier Discount: www.tenpercent.com/2020 Have a question for Dan? Leave us a voicemail: 646-883-8326

All Your Sleep Questions, Answered | Dr. Matthew Walker

Dr. Matthew Walker is a sleep scientist with a PhD in neurophysiology. His research investigates the impact of sleep on human health and diseases like Alzheimer's, Parkinson's, and cancer. In this episode, Dr. Walker shares significant findings on what happens to us when we do not get enough sleep. He also offers practical tips on how we can get more, quality sleep and how meditation can help. Join the New Year's Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1 Plug Zone-- Book: Why We Sleep, https://www.amazon.com/dp/1501144316 Website: https://www.sleepdiplomat.com/ Twitter: https://twitter.com/sleepdiplomat?lang=en Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

The Anti-Diet | Evelyn Tribole

Award-winning registered dietitian Evelyn Tribole inspires people to rethink their relationship with food and enjoy eating. In today's diet culture, people have stopped trusting their bodies and are ignoring its cues. In her nutrition counseling practice, Evelyn helps people tune in to what their bodies are trying to tell them through awareness and intuitive eating. In this episode, Evelyn describes how her meditation practice has deepened her passion for her career. She further explains the ten principles detailed in her new book, "Intuitive Eating," about rejecting the diet mentality and making peace with all food. Join the New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1 Plugzone: Website: https://www.evelyntribole.com/ New Book: https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/ Work book: https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225/ Books: https://www.evelyntribole.com/evelyns-books/ Instagram: https://www.instagram.com/evelyntribole/ Mentioned on the show: - Crazy Wisdom - https://podcasts.apple.com/us/podcast/209-kryptonite-for-inner-critic-self-compassion-series/id1087147821?i=1000453700663 Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

Making and Breaking Habits, Sanely | Kelly McGonigal

For as long as she can remember, Kelly McGonigal has felt motivated to understand the causes of pain and suffering and find ways to relieve them. This motivation led her to pursue a career in psychology and cultivate a meditation practice. In this episode Kelly talks about the types of meditation that have the biggest impact for her and how she integrates them into her daily life. She also discusses her new book, "The Joy of Movement," which she hopes will help change the negative perceptions some have about exercise. Calling her book a love letter to movement and human nature, she believes movement can help us access the positive states of bliss, joy, hope, and connection. She also offers practical tips for building healthy habits. Check out the new Ten Percent Happier course on healthy habits with Kelly McGonigal: http://www.tenpercent.com/habits (App: https://10percenthappier.app.link/gAd07mXoo2) Plugzone: - Website: http://kellymcgonigal.com/ - "The Joy of Movement": https://www.amazon.com/Joy-Movement-exercise-happiness-connection-ebook/dp/B07Q4LY2CV - Previous Books: http://kellymcgonigal.com/books - TED Talk: How to make stress your friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en - Instagram: https://www.instagram.com/kellymariemcgonigal/ - Facebook: https://www.facebook.com/kellymcgonigalauthor/ Books mentioned: "Fearless Heart": https://www.amazon.com/Fearless-Heart-Courage-Compassionate-Transform/dp/1101982926 Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

The Profound Upsides of Mortality | Nikki Mirghafori, PhD

Nikki Mirghafori has been an Artificial Intelligence scientist for nearly three decades. She never intended to become a Buddhist teacher, but after establishing herself in her AI career, she devoted her time to extensive meditation training. She now teaches Dharma internationally. In this fascinating discussion, Nikki details her extraordinary life experiences. From growing up in Iran during the Iran-Iraq War, to writing a thank you letter to a tick that gave her Lyme disease. She talks about her meditation practice today and how it has evolved from when she first started. And she dives into the process and benefits of one of her more challenging teachings, the Mindfulness of Death. Plugzone: Nikki's Website: https://www.nikkimirghafori.com/ The Most Venerable Pa-Auk Tawya Sayadaw Bhaddanta Acinna: https://www.paaukforestmonastery.org/about-us Podcast Episode #10 Leigh Brasington: https://podcasts.apple.com/my/podcast/10-leigh-brasington/id1087147821?i=1000367352158 Ten Percent Happier Gift: https://www.tenpercent.com/gift Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

The World's a Mess, But Don't Freak Out | Norman Fischer

Norman Fischer is a poet, writer, and Zen priest who has dedicated his life to studying, practicing and teaching Zen Buddhism. After graduating from the Iowa Writers' Workshop, he moved to San Francisco to learn how to practice meditation in the Soto Zen tradition. He spent decades studying the practice and serving the temple at the San Francisco Zen Center, where he went on to serve as the co-abbot from 1995-2000. After retiring as co-abbot, he founded the Everyday Zen Foundation where he continues to offer teachings and lead retreats. In this episode, Norman discusses with Dan the importance of expanding the way we think about ourselves and the world we live in because, he says, we are drowning in the limitations we've collectively set for ourselves and the ways we live in the world. The theme of the reflections in this episode come from Norman's new book titled "The World Could Be Otherwise." Plugzone: Website: https://www.normanfischer.org/ Everyday Zen Foundation: http://www.everydayzen.org/ The World Could Be Otherwise: Imagination and the Bodhisattva Path: https://www.amazon.com/World-Could-Otherwise-Imagination-Bodhisattva/dp/161180504X Other books mentioned in this conversation: The Order of Time by Carlo Rovelli: https://www.amazon.com/Order-Time-Carlo-Rovelli/dp/073521610X Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

How to Thrive Under Stress | Elizabeth Stanley, PhD

Elizabeth Stanley has a long history of stress and trauma. In this episode she talks about the adversities she has suffered, which include a near death experience and losing her eyesight for extended periods of time from contracting Lyme disease while serving in the military. After decades of "powering through" and not dealing with her difficult emotions, she reached a breaking point. That's when her healing journey began and she found meditation, sitting multiple long retreats. Stanley has since created a resilience training program, called Mindfulness-based Mind Fitness Training, that she has taught to military troops and to people working in high-stress situations. Her book, "Widen the Window," offers tools on thriving during stress and recovering from trauma. Plugzone: Website: https://elizabeth-stanley.com/ "Widen the Window": https://www.amazon.com/Widen-Window-Training-Thrive-Recover/dp/0735216592 Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

What's Your Motivation? Thubten Chodron

Thubten Chodron was born in Chicago and grew up near Los Angeles. She felt her life's calling was to help others, so she became a teacher, landing her first job in the inner-city schools of Los Angeles. Looking for something to do during summer break, she saw a flyer for a meditation course being taught by two Tibetan Lamas. Little did she know, taking this course would change the trajectory of her life. The teaching that resonated with her most was about setting motivations. She realized that though she was doing good things in her life, the motivations she had for doing them were self-centered. Chodron wanted to dedicate her life to living selflessly and with altruistic intentions. She felt the only way she could do that was to let go of her worldly attachments, including her marriage, and become a Buddhist nun. She believes we all have the potential to be happy and live altruistically, but we get in our own way. In this episode, Chodron offers her thoughts on how to set selfless motivations as we live our everyday lives. Plugzone: Personal Website: https://thubtenchodron.org/ Sravasti Abbey: https://sravastiabbey.org/ YouTube Channel: https://www.youtube.com/user/sravastiabbey Books: The Compassionate Kitchen: Buddhist Practices for Eating with Mindfulness and Gratitude https://www.amazon.com/Compassionate-Kitchen-Practices-Mindfulness-Gratitude/dp/1611806348 Other book titles by Thubton Chodron: https://www.amazon.com/Thubten-Chodron/e/B000APM652

The Case for Devotion, Kittisaro and Thanissara

Kittisaro graduated from Princeton as a Rhodes Scholar and went on to Oxford before going to Thailand to ordain with Ajahn Chah in 1976. He was a monk for 15 years. Thanissara started Buddhist practice in 1975, decided to ordain after meeting Ajahn Chah and spent 12 years as a Buddhist nun. They had known each other for years when they fell in love in 1991. They decided to leave the order so they could be together and were married the following year. They have gone on to become co-founders of Dharmagiri Sacred Mountain Retreat in South Africa and co-authors of Listening to the Heart: A Contemplative Guide to Engaged Buddhism. They are Guiding Teachers of Sacred Mountain Sangha, on the Spirit Rock Teacher Council, and are Core Teachers at Insight Meditation Society. In a wide ranging interview, they discuss their practice and how their monastic lives have prepared them for their life in a relationship. Plug Zone Website: http://sacredmountainsangha.org/ Books Listening to the Heart: A Contemplative Journey to Engaged Buddhism: https://www.amazon.com/Listening-Heart-Contemplative-Journey-Buddhism/dp/1583948392 Time to Stand Up: An Engaged Buddhist Manifesto for Our Earth -- The Buddha's Life and Message through Feminine Eyes https://www.amazon.com/Time-Stand-Up-Buddhist-Manifesto/dp/158394916X Have a question for Dan? Leave us a voicemail: 646-883-8326

Mating in Captivity, Esther Perel

Psychotherapist and New York Times bestselling author Esther Perel is recognized as one of today's most insightful and original voices on modern relationships. Perel provides her insight on such topics as: how to make a relationship work in today's society, the real reasons why we cheat, and how political or economic shifts can affect our relationships. Her celebrated TED talks on relationships have garnered more than 28 million views and her international bestseller Mating in Captivity: Unlocking Erotic Intelligence became a global phenomenon translated into 25 languages. Plug Zone Website, Newsletter and Blog: https://www.estherperel.com/ Podcast: Where Should We Begin? with Esther Perel: https://podcasts.apple.com/us/podcast/where-should-we-begin-with-esther-perel/id1237931798 Podcast: How's Work? With Esther Perel: https://open.spotify.com/show/0P13JasQfVZ1RiDCMZMYNU Book: Mating in Captivity: Unlocking Erotic Intelligence: https://www.amazon.com/Mating-Captivity-Unlocking-Erotic-Intelligence/dp/0060753641 Book: The State of Affairs: Rethinking Infidelity: https://www.estherperel.com/store/the-state-of-affairs TED Talk: Rethinking infidelity… a talk for anyone who has ever loved https://www.ted.com/talks/esther_perel_rethinking_infidelity_a_talk_for_anyone_who_has_ever_loved?language=en TED Talk: The secret to desire in a long-term relationship: https://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship?language=en The Future of Love, Lust, and Listening: SXSW 2018: https://www.sxsw.com/interactive/2018/esther-perel-interactive-keynote-at-sxsw-2018-video/ Relationship Skills and Workplace Dynamics at SXSW 2019: https://www.sxsw.com/interactive/2019/esther-perel-on-relationship-skills-and-workplace-dynamics-at-sxsw-2019-video/ Instagram: @estherperelofficial Twitter: @EstherPerel Facebook: @esther.perel, https://www.facebook.com/esther.perel/ Have a question for Dan? Leave us a voicemail: 646-883-8326