10% Happier with Dan Harris

The Science of Sleep | Dr. Sara Mednick

<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>If you're trying to improve your sleep, thinking about doing so right before you get into bed might not be the best approach. </p> <p><br /></p> <p>Dr. Sara Mednick, is a cognitive neuroscientist at the University of California, Irvine, and the author of the new book <a href= "https://www.hachettego.com/titles/sara-c-mednick-phd/the-hidden-power-of-the-downstate/9781549136191/" rel="noopener noreferrer" target="_blank"><em>The Power of the Downstate</em></a>. This episode is part of our month-long "Mental Health Reboot" series to mark Mental Health Awareness Month. </p> <p><br /></p> <p>According to her research, Dr. Mednick says that we need to take a more holistic approach to getting better sleep, and that sleep is just one of the ways that our bodies rest and restore.  </p> <p><br /></p> <p>In this conversation, we talk about:</p> <ul> <li>The nuances of napping</li> <li>Dr. Mednick's definition of the "downstate"</li> <li>Whether there are practices that can compensate for poor sleep</li> <li>Why heart rate variability is an important measurement of health</li> <li>Why sex is so helpful for sleep</li> <li>And when to take melatonin to best effect</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/sara-mednick-445" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/sara-mednick-445</a></p> <p><br /></p>

How to Sleep Better | Diane Macedo

<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>Sleep may be the apex predator of healthy habits, so why are so many of us getting terrible sleep? </p> <p><br /></p> <p>Guest Diane Macedo launched a very detailed personal investigation in order to fix her sleeping habits and joins us for the first episode of a month-long "Mental Health Reboot" series we're doing to mark Mental Health Awareness Month. </p> <p><br /></p> <p>Diane Macedo is the author of the new book <a href= "https://www.amazon.com/Sleep-Fix-Practical-Surprising-Solutions/dp/0063040026/ref=sr_1_1?crid=3TYO0LZATQER&keywords=the+sleep+fix&qid=1649378801&s=books&sprefix=the+sleep+fix%2Cstripbooks%2C73&sr=1-1" rel="noopener noreferrer" target="_blank"><em>The Sleep Fix: Practical, Proven, and Surprising Solutions for Insomnia, Snoring, Shift Work, and More</em></a>. As an ABC News anchor and correspondent, she appears on Good Morning America, World News Tonight, and Nightline. She's also the daytime anchor for ABC News Live. </p> <p><br /></p> <p>In this episode we talk about: </p> <ul> <li>Key signs that you're not getting enough sleep</li> <li>Do sleeping pills really work</li> <li>When and how to find a sleep specialist</li> <li>How to deal with performance anxiety around sleep </li> <li>The difference between sleep deprivation and insomnia</li> <li>Mindfulness and sleep</li> <li>And the biggest sleep myths</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/diane-macedo-444" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/diane-macedo-444</a></p> <p><br /></p>

Get Happier Without Losing Your Edge | Kamala Masters

<p>Can you become happier, more balanced, and practice equanimity without losing your edge? </p> <p><br /></p> <p>Guest Kamala Masters was one of the teachers at Dan's first ever meditation retreat. In this episode she dives into how to develop equanimity and shares her story of learning how to practice meditation during her everyday life while raising three children on her own. </p> <p><br /></p> <p>Kamala Masters has been meditating since the 1970s, first with Anagarika Munindra, who was Joseph Goldstein's first teacher, and then with the Burmese master Sayadaw U Pandita with whom she twice temporarily ordained as a Buddhist nun. More recently, she's been training with another Burmese master we've talked about here on the show, Sayadaw U Tejaniya. She is a Guiding Teacher at the Insight Meditation Society, and the co-founder of the Vipassana Metta Foundation, which developed the Maui Dharma Sanctuary.</p> <p><br /></p> <p>In this conversation we talk about: </p> <p><br /></p> <ul> <li>What is equanimity?</li> <li>The most common misconception about equanimity</li> <li>The near and far enemies of equanimity </li> <li>The power and limitations of setting intentions</li> </ul> <p><br /></p> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/kamala-masters-442" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/kamala-masters-442</a></p>

A Thing Most Men Won't Talk About | Aaron Flores

<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>Why is it that many men seem unenthusiastic about discussing body image issues? </p> <p><br /></p> <p>We take a deep dive into this topic with Aaron Flores, a Los Angeles-based registered dietician and nutritionist, and one of the few men very active in the space of intuitive eating. Aaron talks about how capitalism ties our weight to our worthiness, and his notion that "our body is not a project." </p> <p><br /></p> <p>In this episode we also discuss: </p> <ul> <li>What intuitive eating is</li> <li>How men experience body image issues, and why they often don't talk about it </li> <li>The relationship between diet culture and capitalism </li> <li>What "health at every size" means and why it's sometimes controversial</li> <li>Guidelines for parents </li> <li>The role of self-compassion when it comes to food </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/aaron-flores-441" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/aaron-flores-441</a></p> <p><br /></p>

How To Focus | Shaila Catherine

<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>Many of us find our minds flitting all over the place, in meditation and elsewhere. In today's episode we're going to learn practical techniques for boosting concentration on and off the cushion. This is the second episode in a two-part series on focus we are airing this week.</p> <p><br /></p> <p>Today's guest is an Olympic-level concentrator who has tons of tips for staying focused. We also talk about one of the more exotic meditation subjects: The altered states of consciousness called the <em>jhanas</em> that are available to advanced meditators who can attain deep states of concentration. </p> <p>Shaila Catherine is the founder of Insight Meditation South Bay, a meditation group in Silicon Valley. She has been practicing meditation since 1980 and has more than nine years of accumulated silent retreat experience. She's the author of <a href= "https://bookshop.org/books/focused-and-fearless-a-meditator-s-guide-to-states-of-deep-joy-calm-and-clarity/9780861715602" rel="noopener noreferrer" target="_blank"><em>Focused and Fearless: A Meditator's Guide to States of Deep Joy, Calm, and Clarity</em></a><em>.</em></p> <p>In this conversation, we talk about:</p> <ul> <li>The basic building blocks of concentration in a meditation practice</li> <li>Cultivating the right attitude for meditation</li> <li>The difference between concentration and mindfulness</li> <li>Whether '<em>jhana</em>' states are attainable for regular people</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/shaila-catherine-repost-348" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/shaila-catherine-repost-348</a></p> <p><br /></p>

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

<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>What is it about modern life that is completely disrupting our ability to focus, and how much of it is our fault? </p> <p> </p> <p>Turns out, not a lot. A number of factors from technology to our sleep habits, and even air pollution, play a role in what causes us to have about the same attention regulation skills as a kitten. In this first episode of our two-part series on focus, guest Johann Hari breaks down why our ability to pay attention is collapsing, and what we can do about it. </p> <p> </p> <p>Johann Hari is the author of <a href= "https://stolenfocusbook.com/" target="_blank" rel= "noopener noreferrer"><em>Stolen Focus: Why You Can't Pay Attention – and How to Think Deeply Again</em></a>. His first book, <a href= "http://chasingthescream.com/" target="_blank" rel= "noopener noreferrer"><em>Chasing the Scream: the First and Last Days of the War on Drugs</em></a> was adapted into the Oscar nominated film <a href= "https://www.youtube.com/watch?v=USi-ppCfxEA&pbjreload=101" target="_blank" rel="noopener noreferrer"><em>The United States Vs Billie Holiday</em></a> as well as a documentary series. </p> <p> </p> <p>Johann is also the author of <a href= "https://johannhari.com/index.php/biography/#:~:text=%E2%80%98Lost%20Connections%3A%20Uncovering%20The%20Real%20Causes%20of%20Depression%20%E2%80%93%20and%20the%20Unexpected%20Solutions%E2%80%99" target="_blank" rel="noopener noreferrer"><em>Lost Connections: Uncovering The Real Causes of Depression – and the Unexpected Solutions</em></a> which was featured in <a href= "https://art19.com/shows/ten-percent-happier/episodes/8ada06e0-3a54-4b71-93e3-9a30239a401a" target="_blank" rel="noopener noreferrer">a previous episode</a>. His <a href= "https://www.ted.com/talks/johann_hari_everything_you_think_you_know_about_addiction_is_wrong" target="_blank" rel="noopener noreferrer">TED</a> <a href= "https://www.ted.com/talks/johann_hari_this_could_be_why_you_re_depressed_or_anxious" target="_blank" rel="noopener noreferrer">Talks</a> have been viewed more than 80 million times.   </p> <p> </p> <p>In this episode we talk about: </p> <p> </p> <ul> <li>Johann's notion that there are twelve factors draining our focus</li> <li>His argument for the importance of both collective and individual action to reclaim our attention</li> <li>What he learned from a self-imposed three-month internet-free experiment</li> <li>How this impacts our children, and what we might do about it </li> </ul> <p> </p> <p> </p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/johann-hari-439" target="_blank" rel= "noopener noreferrer">https://www.tenpercent.com/podcast-episode/johann-hari-439</a></p>

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

<p><strong>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</strong></p> <p><strong>---</strong></p> <p>What if one of the keys to happiness is how intentional you are with your time?</p> <p><br /></p> <p>Ashley Whillans is an Assistant Professor at Harvard Business School and author of the book <em>Time Smart.</em> Her groundbreaking research has led her to radically reevaluate how she spends her own time. Her goal is to help you move from time poverty to time affluence.</p> <p><br /></p> <p>In this conversation, we talk about: </p> <ul> <li>How to do a time audit</li> <li>Funding time, finding time, and reframing time</li> <li>The surprising extent to which prioritizing time over money predicts happiness–and what to do if you usually do the opposite</li> <li>How to handle "time confetti"</li> <li>The value of canceling meetings</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/ashley-whillans-repost-318" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/ashley-whillans-repost-318</a></p>

Unseating the Inner Tyrant | Ajahn Sucitto

<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>Often, we are our own worst critic.</p> <p><br /></p> <p>In this episode, Buddhist monk Ajahn Sucitto explores ways to <a href= "https://forestsangha.org/teachings/books/unseating-the-inner-tyrant?language=English" rel="noopener noreferrer" target="_blank">unseat the inner tyrant</a> and make peace with the nagging voice inside of you that seems to always demand perfection, but never offer praise. </p> <p><br /></p> <p>Ajahn Sucitto was raised in the United Kingdom and became a monk in 1975 in the lineage of the Thai forest master, Venerable Ajahn Chah. In 1979, he helped establish <a href= "https://www.cittaviveka.org/" rel="noopener noreferrer" target= "_blank">Cittaviveka</a>, also known as Chithurst Forest Monastery, in West Sussex, England where he still lives. </p> <p><br /></p> <p>In this episode we talk about: </p> <ul> <li>Strategies for addressing our inner critic</li> <li>Why we shouldn't operate at 100% </li> <li>The foolishness of turning our minds into courts of law</li> <li>The Buddhist precepts (or ethical guidelines)</li> <li>And the essential nature of sangha/community</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/ajahn-sucitto-437" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/ajahn-sucitto-437</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>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 new HBO Max series. Brown is a research professor at the University of Houston and a visiting professor in management at the University of Texas at Austin McCombs School of Business.She has spent the past two decades studying courage, vulnerability, shame, and empathy. Her <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>We Talk About:</p> <p><br /></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>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" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/brene-brown-436</a></p>

How to Argue Better | Oren Jay Sofer

<p><strong>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</strong></p> <p><strong>---</strong></p> <p>This episode dives into our archives to revisit the notion of communication as a learnable skill. Often some of the most painful situations you encounter are the result of poor communication. The good news is that communication is a skill that can be learned. </p> <p><br /></p> <p>Author and meditation teacher Oren Jay Sofer, a leading figure in the field of interpersonal communication, breaks down how communication can be one of the most powerful levers for creating positive change in your life. </p> <p><br /></p> <p>Oren Jay Sofer is the author of <a href= "https://www.orenjaysofer.com/book/" rel="noopener noreferrer" target="_blank"><em>Say What You Mean: A Mindful Approach to Nonviolent Communication</em></a>. He also teaches mindfulness, meditation and nonviolent communication in secular and Buddhist contexts. He graduated from Insight Meditation Center's Spirit Rock Vipassana Teacher Training and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto.</p> <p><br /></p> <p><br /></p> <p>In this conversation, we also talk about:</p> <ul> <li>How to become aware of what motivates you to communicate the way you do </li> <li>Strategies for how to have more meaningful conversations</li> <li>What it means to lead with presence</li> <li>How conflict has the possibility to deepen our relationships and make peace </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/oren-jay-sofer-repost-165" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/oren-jay-sofer-repost-165</a></p>

Mind-Blowing Sex | Dr. Lori Brotto

<p><strong>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</strong></p> <p><strong>--</strong></p> <p>What role does mindfulness and meditation play when it comes to sex? It may be the key to alleviating sexual distress in your relationships, and in this episode Dr. Lori Brotto talks about scientific evidence that shows how mindfulness can improve your sex life.</p> <p><br /></p> <p>Dr. Lori Brotto is a clinical psychologist, the director of the University of British Columbia's Sexual Health Laboratory, the Canada Research Chair in Women's Sexual Health; the Executive Director of the Women's Health Research Institute; and the author of <a href= "https://bookshop.org/books/better-sex-through-mindfulness-how-women-can-cultivate-desire/9781771642354" rel="noopener noreferrer" target="_blank"><em>Better Sex through Mindfulness</em></a><em>.</em></p> <p><br /></p> <p>We talk about: </p> <p><br /></p> <ul> <li>Mindfulness practices for individuals and couples who want to improve their sex lives</li> <li>The number one cause of sexual distress and how it manifests in different genders</li> <li>The importance of "interoception" or awareness of our bodily sensations</li> <li>Identifying the most common myths about sex</li> </ul> <p><br /></p> <p><em>Content Warning: This episode includes conversations about sex.</em></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/lori-brotto-435" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/lori-brotto-435</a></p>

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

<p><strong>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</strong></p> <p><br /></p> <p>This episode explores a Buddhist tool for resolving conflict and keeping your relationships on the rails. This tool, known as the Beginning Anew practice, was designed by the Zen master Thich Nhat Hanh, who died back in January, and who we are celebrating this week on the show. On <a href= "https://www.tenpercent.com/podcast-episode/brother-phap-dung-432" rel="noopener noreferrer" target="_blank">Monday's episode</a>, we spoke with a long-time student of Thich Nhat Hanh, Brother Phap Dung.</p> <p><br /></p> <p>Today's guest is Kaira Jewel Lingo. She was an ordained nun for 15 years in Thich Nhat Hanh's <a href= "http://orderofinterbeing.org/" rel="noopener noreferrer" target= "_blank">Order of Interbeing</a>. She's now a lay dharma teacher based on Long Island. She graduated from Stanford University with a B.A. and an M.A. in anthropology and social sciences. She's also the author of a recent book called, <a href= "https://www.penguinrandomhouse.com/books/678395/we-were-made-for-these-times-by-kaira-jewel/" rel="noopener noreferrer" target="_blank"><em>We Were Made for These Times: Ten Lessons on Moving Through Change, Loss, and Disruption</em></a>. </p> <p><br /></p> <p>This interview discusses the Beginning Anew practice and: </p> <ul> <li>The four steps of the practice. </li> <li>How even skeptics can see the value in the practice. </li> <li>How it can strengthen relationships and resolve conflict. </li> <li>Kaira Jewel's own experience with the practice as both a teacher and a practitioner.</li> </ul> <p><br /></p> <p><strong>Full Shownotes</strong>: <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/kaira-jewel-lingo-repost</a></p>

How to Suffer Well | Brother Pháp Dung

<p><strong>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</strong></p> <p>--</p> <p>In January 2022, <a href= "https://plumvillage.org/about/thich-nhat-hanh/" rel= "noopener noreferrer" target="_blank">Thich Nhat Hanh</a>, the Vietnamese Zen master, peace activist, poet, and author passed away. He was the founder of the <a href="https://plumvillage.org/" rel="noopener noreferrer" target="_blank">International Plum Village Community of Engaged Buddhism</a>. Dr. Martin Luther King Jr. called him "an Apostle of peace and nonviolence" when nominating him for the Nobel Peace Prize. Thousands of people came out for his funeral.   </p> <p><br /></p> <p>Brother Pháp Dung is making his second appearance on the show to talk about Thich Nhat Hanh. If you missed it <a href= "https://www.tenpercent.com/podcast-episode/brother-phap-dung-320" rel="noopener noreferrer" target="_blank">last time</a> he was on, Brother Pháp Dung has an incredible personal story. He was born in Vietnam in 1969 and came to the US at the age of nine. He worked as an architect/designer for four years before becoming a monk. He was very close personally with Thich Nhat Hanh, who he refers to as "Thây," or teacher, and is now a Dharma teacher himself in Thich Nhat Hanh's Plum Village tradition.</p> <p><br /></p> <p>This episode explores:</p> <ul> <li>The life of Thich Nhat Hanh: his path to Buddhism in the 1960's and his exile from Vietnam for opposing the war.</li> <li>The meaning of "wrong view" or wrong perception. </li> <li>What non-separation and inter-being is. </li> <li>Thich Nhat Hanh's view that birth and death are only notions.</li> <li>Grief, and why learning how to suffer will help you suffer less.</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/brother-phap-dung-432</a></p> <p><br /></p>

The Joys of Insignificance | Ron Siegel

<p>Many, if not all, of us have a nonstop, ambient thought-track running through our minds of: how am I doing? How do I look? Why did I say that? Am I running behind? What do other people think of me?</p> <p><br /></p> <p>How did we get this way? And what do we do about it? Ron Siegel has thought a lot about this, and has plenty of practical answers, including the notion that we should lean into our insignificance. Many of us grew up being told how we were special. But Ron argues that the words, "you're not special," constitute extremely good news.</p> <p><br /></p> <p>Dr. Ron Siegel is a part-time assistant professor of psychology at <a href="https://hms.harvard.edu/" rel="noopener noreferrer" target="_blank">Harvard Medical School</a> and a board member at the <a href="https://www.meditationandpsychotherapy.org/" rel= "noopener noreferrer" target="_blank">Institute for Meditation and Psychotherapy</a>. In his private clinical practice, he provides mindfulness-oriented psychotherapy. He is also the author of the new book, <a href= "https://bookshop.org/books/the-extraordinary-gift-of-being-ordinary-finding-happiness-right-where-you-are/9781462538355" rel="noopener noreferrer" target="_blank"><em>The</em> The Extraordinary Gift of Being Ordinary<em>: Finding Happiness Right Where You Are</em></a>.</p> <p><br /></p> <p>The episode explores:</p> <ul> <li>The notion that we didn't evolve to be happy.</li> <li>Why we self-evaluate</li> <li>The downsides and upsides of self-assessment.</li> <li>Strategies for dealing with this often irrational self-grading criteria, which include mindfulness, self-compassion, and gratitude.</li> <li>What it means to "lean our ladder against the right wall."</li> </ul> <p><br /></p> <p><em>Content Warning</em>: This conversation includes brief references to mature topics, including sex and addiction.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/ron-siegel-431</a></p>

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

<p>How can we meditate when it seems like the world is falling apart? How do we titrate our news consumption? What do we do with our fears about World War III? How can we do anything constructive to help given how far away many of us are from the action? Why are so many people so upset about Ukraine when they weren't paying much attention to the wars raging in places like Syria, Yemen, or Ethiopia? </p> <p>Today's guest is uniquely qualified to answer these questions, given his experience in combat. Claude AnShin Thomas is an ordained monk in the Japanese Soto Zen Tradition. At 17, he signed up to fight in Vietnam and spent his tour of duty in the theater of war, surrounded by death and destruction. He came home suffering from an undiagnosed case of PTSD and spent years grappling with addiction and homelessness before he was introduced to Buddhism. He says meditation can help all of us look at the roots of war and violence that we all harbor.</p> <p>Claude Anshin is now the founder of the <a href= "https://zaltho.org/" rel="noopener noreferrer" target= "_blank">Zaltho Foundation</a>, dedicated to addressing the causes and consequences of violence in and among individuals, families, and societies. He has served in war zones, hospitals, schools, and prisons. He has also led meditation retreats at sites of war and suffering, and has worked with gang members, guerillas, and refugees. He is the author of the award-winning book <a href= "https://www.shambhala.com/at-hell-s-gate-175.htmlto-peace/9781590302712" rel="noopener noreferrer" target="_blank"><em>At Hell's Gate: A Soldier's Journey from War to Peace</em></a>, which has been translated into several languages, and <a href= "https://zaltho.org/en/who-we-are/claude-anshin-thomas-founder/books.html" rel="noopener noreferrer" target="_blank"><em>Bringing Meditation to Life</em></a>.</p> <p>This episode explores the above questions and additionally:</p> <ul> <li>The narcotic effect of war.</li> <li>How Buddhism helped Claude Anshin be at peace with what he calls his own unpeacefulness, and yet, why, to this day, he has to reckon with his impulse towards violence. </li> <li>Why he doesn't believe there is such a thing as a "just war."</li> </ul> <p><br /></p> <p><em>Content Warning:</em> There are discussions of war, violence, suicide, and substance abuse throughout this episode.</p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/claude-anshin-thomas-427</a></p>

From Evangelical Pastor to Buddhist Nun | Venerable Pannavati

<p>Venerable Pannavati is a former evangelical pastor who has been ordained in three separate Buddhist traditions: Theravada, Chan, and Mahayana. She's the co-founder and co-Abbot of <a href= "https://heartwoodrefuge.org/embracing-simplicity-sangha/" rel= "noopener noreferrer" target="_blank">Embracing-Simplicity Hermitage and Meditation Center</a>; Co-Director of <a href= "https://heartwoodrefuge.org/" rel="noopener noreferrer" target= "_blank">Heartwood Refuge</a> and President of the <a href= "https://heartwoodrefuge.org/treasure-human-life/" rel= "noopener noreferrer" target="_blank">Treasure Human Life Foundation</a>. She teaches around the world, was a 2008 recipient of the Outstanding Buddhist Women's Award, and currently serves as the Vice President of the US Chapter of the Global Buddhist Association.</p> <p><br /></p> <p>This episode explores:</p> <p><br /></p> <ul> <li>Why many meditators try to jump over important preliminary steps.</li> <li>Why Buddhism isn't necessarily fun or easy. </li> <li>The utility and impact of making vows.</li> <li>What Venerable Venerable Pannavati calls healthy shame.</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/venerable-pannavati-430</a></p> <p><br /></p>

The Upside of Apocalypse | Lama Rod Owens

<p>We're now entering year three of the pandemic, and even though we're in a very different stage of the game, there are still so many questions: Is it safe or ethical to return to "normal"? How do you deal with people who have different views on safety and vaccines? What do you do if you're just bone tired of this whole mess?</p> <p><br /></p> <p>Today's guest is Lama Rod Owens, who was trained in the Kagyu School of Tibetan Buddhism, holds a Master of Divinity degree in Buddhist Studies from Harvard Divinity School, and is the author of the book <a href= "https://bookshop.org/books/love-and-rage-the-path-of-liberation-through-anger-9781623174095/9781623174095" rel="noopener noreferrer" target="_blank"><em>Love and Rage: The Path of Liberation Through Anger</em></a>. Lama Rod has been kind enough to come on to the show during moments of crisis. I spoke with him shortly after the murder of George Floyd and also during the 2020 elections. As you're about to hear, one of the core arguments he will make is that apocalypse (and he has a broad understanding of what that word means) can present an opportunity. </p> <p><br /></p> <p>This episode explores:</p> <ul> <li>The benefits of having an existing practice in times of heightened anxiety and uncertainty.</li> <li>Developing a direct, open relationship with fear.</li> <li>Working with regret.</li> <li>Why taking care of yourself is not selfish.</li> <li>Lama Rod's take on social media and watching TV as a way to reset. </li> <li>The obstacles to empathy. </li> <li>A more expansive definition of the word violence. </li> <li>A jarring New York Times article that posits that the recent rise in pedestrian deaths could be in part due to social erosion created by the pandemic.</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/lama-rod-owens-427</a></p> <p><br /></p>

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

<p>As we enter year three of the pandemic, the psychology of COVID is no less complex or consequential. This episode features one of the most prominent chroniclers of the pandemic, David Leonhardt from the New York Times, who argues that there is irrationality on all sides when it comes to the pandemic. He would also urge you to consider whether you might be over or underestimating the risks of COVID, based on where you stand politically. </p> <p><br /></p> <p>This episode also explores: the state of play in the pandemic right now and where we may be headed next; why and how attitudes about the pandemic, at least here in the US, have sorted along partisan lines; whether it makes sense to be angry with the unvaccinated; how a rise in vehicle crashes might speak to how COVID accelerated the fraying of America's social fabric; and David's argument for why history and human decency can be a source of optimism going forward. David will also respond to his vehement critics who argue that his emphasis on lifting COVID restrictions and returning to some semblance of normalcy callously disregards the needs of the immunocompromised and unvaccinated. </p> <p><br /></p> <p>David Leonhardt is a senior writer for The New York Times. He writes <a href="https://www.nytimes.com/series/us-morning-briefing" rel="noopener noreferrer" target="_blank">The Morning</a>, The Times's flagship daily newsletter, and also writes for the Sunday Review section. He has worked at The Times since 1999 and has previously been an Op-Ed columnist, Washington bureau chief, co-host of "The Argument" podcast, founding editor of The Upshot section and a staff writer for The Times Magazine. In 2011, he received the <a href= "https://www.pulitzer.org/winners/david-leonhardt" rel= "noopener noreferrer" target="_blank">Pulitzer Prize</a> for commentary. </p> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/david-leonhardt-426</a></p> <p><br /></p>

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

<p>Dr. Paul Gilbert OBE is a professor of psychology at the University of Derby, Founder and President of The Compassionate Mind Foundation, the founder of Compassion Focused Therapy, and in 2011 was awarded the Officer of the British Empire, or OBE, from Queen Elizabeth II for his continued contribution to mental healthcare. He's also the author of several books including <a href="https://bookshop.org/books/the-compassionate-mind/9781849010986" rel="noopener noreferrer" target="_blank"><em>The Compassionate Mind</em></a>, <a href= "https://bookshop.org/books/living-like-crazy/9781999868307" rel= "noopener noreferrer" target="_blank"><em>Living Like Crazy</em></a>, <a href= "https://bookshop.org/books/overcoming-depression-3rd-edition-a-self-help-guide-using-cognitive-behavioural-techniques/9781849010665" rel="noopener noreferrer" target="_blank"><em>Overcoming Depression</em></a>, and his latest, <a href= "https://bookshop.org/books/compassion-focused-therapy-clinical-practice-and-applications-9780367476915/9780367476908" rel="noopener noreferrer" target="_blank"><em>Compassion Focused Therapy: Clinical Practice and Applications</em></a>. </p> <p><br /></p> <p>This episode explores:</p> <p><br /></p> <ul> <li>What Compassion Focused Therapy actually is.</li> <li>Why he says wisdom and courage are key to compassion.</li> <li>Some surprising truths about your inner critic.</li> <li>How compassion can be used to your advantage, especially if you're ambitious.</li> <li>The relevance of various meditation practices to cultivating compassion.</li> <li>How trauma can impact our ability to access compassion, and what we might do about it.</li> <li>The importance of the vagus nerve and its relationship to compassion, mindfulness, and friendship.</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/paul-gilbert-425</a></p> <p><br /></p>

A Serious Case for Humor | Jennifer Aaker &amp; Naomi Bagdonas

<p>A common denominator among all of the great meditation teachers is a sense of humor. They take the teaching seriously, but they don't take themselves seriously. So perhaps there's a link between human flourishing and humor. That's not to say you have to be hilarious in order to be happy, but it clearly helps a great deal not to take yourself so seriously. And it turns out that humor is a skill.</p> <p> </p> <p>Jennifer Aaker and Naomi Bagdonas co-teach a course at the Stanford Graduate School of Business, called, "Humor: Serious Business." They also co-authored a book called, <a href= "https://bookshop.org/books/humor-seriously-why-humor-is-a-secret-weapon-in-business-and-life-and-how-anyone-can-harness-it-even-you/9780593135280" target="_blank" rel="noopener noreferrer"><em>Humor, Seriously: Why Humor Is a Secret Weapon in Business and Life (and How Anyone Can Harness It. Even You.)</em></a></p> <p> </p> <p>Dr. Jennifer Aaker is the General Atlantic Professor at the Stanford Graduate School of Business whose work has been published in leading scientific journals and featured in The Economist, The New York Times, The Wall Street Journal, The Atlantic, and Science. Naomi Bagdonas is a lecturer at the Stanford Graduate School of Business and an executive coach. She trained formally at the Upright Citizens Brigade Theatre, teaches improv in San Francisco's county jail, and performs in comedy venues.</p> <p> </p> <p>This episode explores:</p> <ul> <li>Why Naomi and Jennifer say we've fallen off a humor cliff</li> <li>The four main humor styles and how to figure out which is yours</li> <li>When self-deprecation works, and when it doesn't</li> <li>How to conduct a humor audit</li> <li>How to sign off your emails </li> <li>The relationship between humor and status</li> <li>The connection between humor and love</li> <li>A taxonomy of workplace humor</li> <li>The different types of humor fails, and what to do about them</li> </ul> <p> </p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" target="_blank" rel= "noopener noreferrer">https://www.tenpercent.com/podcast-episode/jennifer-aaker-naomi-bagdonas-423</a></p>

Become an Active Operator of Your Nervous System | Deb Dana

<p>We don't think about it this way, but as we move through the day, the various moods we inhabit — excitement, engagement, aggression, fear, dejection — they're all dictated by, or correlated with, our nervous system, or to be specific, our autonomic nervous system. The guest for this episode explains how you can become an active operator of your own nervous system.</p> <p><br /></p> <p>Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma — although the advice in this episode can apply to everyone. She is also the author of <a href= "https://bookshop.org/books/anchored-how-to-befriend-your-nervous-system-using-polyvagal-theory/9781683647065" rel="noopener noreferrer" target="_blank"><em>Anchored: How to Befriend Your Nervous System Using Polyvagal Theory</em></a>.</p> <p><br /></p> <p>This episode explores:</p> <ul> <li>What polyvagal theory is.</li> <li>The case for understanding our nervous system.</li> <li>The practical tools and exercises for changing our nervous system and learning to become more regulated.</li> <li>The fact that our nervous systems aren't simply isolated, self-contained phenomena – they are social structures.</li> <li>Our responsibilities for our own nervous system and the nervous systems of others.</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/deb-dana-424</a></p>

Climate Change as an Opportunity | Bhikkhu Anālayo

<p>Today's guest makes an extremely convincing case that there are many self-interested reasons to look squarely at the reality of climate change. Bhikkhu Anālayo, who is originally from Germany, is a renowned scholar-monk, a faculty member at the Barre Center for Buddhist Studies and the author of numerous books on meditation and early Buddhism, including <a href= "https://bookshop.org/books/satipatthana-the-direct-path-to-realization/9781899579549" rel="noopener noreferrer" target="_blank"><em>Satipatthāna: The Direct Path to Realization</em></a>, which has been very influential with many of the teachers you've heard on this show, including Joseph Goldstein. This episode focuses on another of his books, called <a href= "https://www.buddhismuskunde.uni-hamburg.de/pdf/5-personen/analayo/climate.pdf" rel="noopener noreferrer" target="_blank"><em>Mindfully Facing Climate Change</em></a>.</p> <p><br /></p> <p>This episode explores:</p> <ul> <li>The four types of meditation Anālayo recommends for mindfully confronting climate change</li> <li>Anālayo's contention that meditation isn't about ceasing the flow of thoughts, but rather ceasing our belief in the thoughts</li> <li>The question of whether individual actions matter in the face of a global crisis</li> <li>Anālayo's compelling case for a kind of practice called death contemplation</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/bhikku-anālayo-422</a></p> <p><br /></p>

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

<p>It is very easy to think about your meditation practice as being quarantined to those minutes when you're dutifully sitting down with your eyes closed. But actually the point is to turn your whole life into a practice. Our guest <a href="https://jeffwarren.org/" rel="noopener noreferrer" target="_blank">Jeff Warren</a> has a very broad, capacious understanding of the concept of practice. There's formal meditation practice, but also: movement practice, work practice, relationship practice, sleep practice, art practice, and more. It's really about the goal, which few of us will ever fully attain, of turning everything you do into something intentional and illuminating.</p> <p><br /></p> <p>Jeff Warren is a frequent guest and good friend to the Ten Percent Happier podcast and app. He co-wrote a book with Dan called <a href="https://jeffwarren.org/books/meditation-fidgety-skeptics/" rel="noopener noreferrer" target="_blank"><em>Meditation for Fidgety Skeptics</em></a>. He's a longtime meditation teacher, and the founder of the Toronto-based <a href="http://cecmeditate.com/" rel="noopener noreferrer" target="_blank">Consciousness Explorers Club</a>. He is also the cohost of an excellent new podcast, called <a href="https://explorers.fm/" rel="noopener noreferrer" target= "_blank">The Consciousness Explorers Podcast</a>. In every episode Jeff, and his co-host <a href= "http://cecmeditate.com/faculty/tasha-schumann/" rel= "noopener noreferrer" target="_blank">Tasha Schumann</a> test out a new practice. Be sure to check it out.</p> <p><br /></p> <p>This episode explores: what it might mean to make your whole life a practice; how to connect with your baseline okayness; mindfulness of seeing; Koan practice; running as practice; being your own teacher; how (and why) to make your practice social; and practicing with ADHD, a condition with which Jeff has lived with for many years. </p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/jeff-warren-421</a></p>

The Elephant in the Meditation Room | Christopher Ford

<p>Today's episode is the culmination of a long search to find a countervailing force: a Buddhist Trump supporter. This search was born out of the Buddhist impulse to find the other side. What is talked about as cultivating non-attachment to views and also called "beginner's mind." As you will hear, after a lot of searching, we finally found our person. Christopher Ford is a longtime Republican who worked for Trump (albeit indirectly) at the State Department. Ford wrote a pair of fascinating and provocative articles for the Buddhist magazine <em>Lion's Roar</em>. One was entitled, <a href= "https://www.lionsroar.com/zen-and-the-moral-courage-of-moderation/" target="_blank" rel="noopener noreferrer"><em>Zen and the Moral Courage of Moderation</em></a>. The other was called, <a href= "https://www.lionsroar.com/elephant-in-the-meditation-room/" target="_blank" rel="noopener noreferrer"><em>The Elephant in the Meditation Room</em></a>. </p> <p> </p> <p>Christopher Ford is a lay chaplain in the Soto tradition of Zen Buddhism. His teacher is <a href= "https://www.upaya.org/about/roshi/" target="_blank" rel= "noopener noreferrer">Roshi Joan Halifax</a>, who has been on this show a couple of times and is herself a longtime progressive. From January 2018 until January 2021,he served at the state dept as Assistant Secretary of State for International Security and Nonproliferation. He's also worked at the National Security Council, and as a congressional staffer. </p> <p> </p> <p>This episode explores:</p> <ul> <li>Ford's argument for a Buddhist conservatism</li> <li>Ford's experience in the Trump administration and his assessment of our current political state</li> <li>The personal tools Ford recommends using in day-to-day life, some of which go right to the issue of not being attached to our views </li> </ul> <p> </p> <p> </p> <p> </p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" target="_blank" rel= "noopener noreferrer">https://www.tenpercent.com/podcast-episode/christopher-ford-420</a></p> <p> </p>

The Good News About Your Inevitable Decline | Arthur Brooks

<p>The unavoidable truth is that our skills change as we get older. We invest so much in our professional success, and then at some point, things change. But there's good news. While certain abilities and mental capacities erode with age, others get stronger. With some foresight, planning, and good habits, you can make the second half of your life way better than the first.</p> <p><br /></p> <p>Arthur Brooks is the author of a new book called <a href= "https://arthurbrooks.com/book/from-strength-to-strength/" rel= "noopener noreferrer" target="_blank"><em>From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life</em></a><em>.</em> Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the <a href= "https://www.aei.org/" rel="noopener noreferrer" target= "_blank">American Enterprise Institute</a>. He then left that to be a professor at the <a href="https://www.hks.harvard.edu/" rel= "noopener noreferrer" target="_blank">Harvard Kennedy School</a> and <a href="https://www.hbs.edu/Pages/default.aspx" rel= "noopener noreferrer" target="_blank">Harvard Business School</a>. He also does work with <a href="https://www.theatlantic.com/" rel= "noopener noreferrer" target="_blank">The Atlantic</a> , where he writes a <a href= "https://www.theatlantic.com/author/arthur-c-brooks/" rel= "noopener noreferrer" target="_blank">column</a> and hosts a podcast called <a href= "https://www.theatlantic.com/podcasts/how-to-build-a-happy-life/" rel="noopener noreferrer" target="_blank">How to Build a Happy Life</a>.</p> <p><br /></p> <p>This episode explores: success addiction, and how to avoid it while still being successful; what it means to "live like Bach;" fluid intelligence vs. crystallized intelligence; what investments we can make now to increase the likelihood of more happiness later; the four most important habits of the happiest people; a workable definition of happiness; and how he feels about his own shifting capacities, having researched the subject for many years.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/arthur-brooks-419</a></p> <p><br /></p>

How Not to Ruin Your Relationships | Drs. John &amp; Julie Gottman

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

Why I'm Not a Buddhist | Evan Thompson

<p>This episode features Evan Thompson, author of the book <a href= "https://yalebooks.yale.edu/book/9780300226553/why-i-am-not-buddhist#:~:text=In%20lucid%20and%20entertaining%20prose,and%20religion%20are%20fundamentally%20different.&text=Smart%2C%20sympathetic%2C%20and%20intellectually%20ambitious,place%20in%20our%20world%20today" rel="noopener noreferrer" target="_blank"><em>Why I Am Not a Buddhist</em></a>. Evan Thompson is a writer and professor of philosophy at the University of British Columbia in Vancouver. His work and research focuses on the nature of the mind, the self, and human experience combining cognitive science, philosophy of mind, phenomenology, and cross-cultural philosophy, particularly Asian philosophical traditions. </p> <p><br /></p> <p>This episode explores: Thompson's beef with what he calls "Buddhist exceptionalism," "Buddhist modernism," and "neural Buddhism;" why Buddhism is so attractive in the Western world; our culture's need for validation of meaning through science; McMindfulness and the Western obsession with individualism; the dialogue between science and Buddhism; what the Buddha meant by the word <em>dukkha</em>, or suffering; and Evan lays out his case for an alternative to Buddhist exceptionalism, which he calls "cosmopolitanism."</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/evan-thompson-417</a></p>

Hinduism 101 | Swami Tyagananda

<p>One of the most consistent requests we get from listeners is to explore non-Buddhist forms of meditation. That's what we're going to do with this episode. Our guest is Swami Tyagananda, who has been a Hindu monk since 1976, and is now the Hindu chaplain both at MIT and Harvard.</p> <p><br /></p> <p>This conversation explores: the basics of Hinduism, including its history, and its approach to prayer and meditation; letting go; karma; rebirth (and how and why to escape it); the deep connections between the Buddhist and Hindu traditions; Swami Tyagananda's contention that all prayers are answered; and a recipe for reducing stress and anxiety. Swami Tyagananda also shares his thoughts about how to deal with our sense of not-enoughness or incompleteness and he provides a new way of thinking about the trickiest of all Buddhist concepts: <em>annata</em>, or the idea that the self is an illusion.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/swami-tyagananda-416</a></p> <p><br /></p>

Why Self-Hatred Makes No Sense | Matthew Brensilver

<p>This episode, with Matthew Brensilver, explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD, is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation. </p> <p><br /></p> <p>This episode also explores: how and why to view your anger with skepticism; the relationship between self-love and personal ethics; what to do if you think you're a good person but have no interest in changing your behavior to get better; how to handle a nagging sense of moral un-justifiability; and how Matthew has arrived at a place of relative peace with his own mortality.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/matthew-brensilver-415</a> </p>

What We Can Learn About Happiness from Babies | Alison Gopnik

<p>Dr. Alison Gopnik is a psychologist at UC Berkeley and one of the world's leading experts in cognitive development. She is also the author of several books, including <a href= "http://alisongopnik.com/ThePhilosophicalBaby.htm" rel= "noopener noreferrer" target="_blank"><em>The Philosophical Baby</em></a> and <a href= "http://alisongopnik.com/TheGardenerAndTheCarpenter.htm" rel= "noopener noreferrer" target="_blank"><em>The Gardener and the Carpenter</em></a>. This episode with Dr. Gopnik explores two big and fascinating themes. </p> <p><br /></p> <p>The first is enlightened self-interest. We all want to be happy. Every sentient being has that in common. One of the most successful, although counterintuitive, strategies for getting happier is to get out of your own head and help other people. Alison argues that caring is a skill that we can all develop, and there are ways to scale it so that we can improve our entire society. </p> <p><br /></p> <p>The second, and related theme, explores what we can all learn about happiness from babies. In this episode Alison discusses: the "learning trap" common to adults that four-year-olds can help us avoid; the potential role of meditation in helping us see the world and solve problems more like children; the difference between our spotlight attention and children's lantern consciousness; the strategy of solving problems by not trying to solve problems; and her critique of our modern conception of parenting, and what she thinks should replace it.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/alison-gopnik-414</a></p> <p><br /></p>