Episodios
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You donât have to focus too maniacally on your breath; your body is part of the process, too. Our good buddy Joseph Goldstein shows you how to balance.
Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.
This meditation is part of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
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Plus more surprising information on this fundamental human drive.
Will Storr is a multi award-winning writer and Sunday Times bestselling author. His latest book is A Story is a Deal: How to use the science of storytelling to lead, motivate and persuade.
Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
The key elements of a properly deployed story The different ways to measure status The three main ways humans compete for status The benefits of altruism as a source of status The âbalance between self interest and altruism How mindfulness factors into the status drive Managing our relationships with social media
Related Episodes:
Why You Canât Pay Attention - And How to Think Deeply Again | Johann HariSign up for Danâs newsletter here
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¿Faltan episodios?
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How to boost your psychological immune system, the stoic way.
William âBillâ Irvine is the emeritus professor of philosophy at Wright State University in Dayton, Ohio. He is the author of eight books that have been translated into more than twenty languages, including Guide to the Good Life: The Ancient Art of Stoic Joy and Stoic Challenge: A Philosopherâs Guide to Becoming Tougher, Calmer, and More Resilient.
Bill is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
How Bill was first introduced to Stoicism (the story involves a midlife crisis and a banjo.) The comparison between Stoicism and Buddhism âPsychological strategies for attaining equanimity The practice of negative visualization Stoic approaches to handling anger and insults How to reframe setbacks as tests Stoicism VS emotional suppression Tools for navigating the challenges of our digital age What Stoics say about pursuing fame and status And why death is the âultimate examâJoin Danâs online community here
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Additional Resources:
Links to Billâs Waking Up content Links to Billâs books -
From punk rock to broadcast journalism. A veteran journalist shares her story.
Alisyn Camerota is an award-winning journalist and author. She recently wrote the memoir, Combat Love: A Story of Leaving, Longing, and Searching for Home.
In this episode we talk about:
Our mutual dislike of covering breaking news How her turbulent teenage years helped her prepare for lifeâs chaos What âhomeâ actually means How her childhood informed her own parenting style The delicate balance between giving your children too little or too much freedom What it means for a journalist to center themself in a story Surviving the news Coping with anxiety and media consumption And much moreJoin Danâs online community here
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Additional Resources:
Alisyn Camerota on Substack Sanity Podcast -
Cross-training for your mind.
Diane Musho Hamilton is an author, award-winning mediator, and teacher of Zen. She is the author of three books on conflict resolution, relationships, and communication. Her latest book is Waking Up and Growing Up: Spiritual Cross-training for an Evolving World, co-authored with Gabriel Wilson.
Diane is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
What Diane means by spiritual cross training and waking up Cultivating emotional maturity Foundations of Zen practice Integrating shadow and psyche The key aspects of living with purpose The value of intention setting Ethical action and communitySign up for Danâs newsletter here
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Danâs panic attack on live TV
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An old friend (and my spiritual brother) discusses some of the most important things heâs ever learned.
Sam Harris is a neuroscientist, author, podcaster and the proprietor of Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
How to maintain equanimity in shitty situations How to have compassion â or at least non-hatred â for people you disagree with politically The illusion of free will and its relationship with compassion The difference between dualistic and non-dualistic mindfulness The concept of having no head Why meditating with your eyes open can be super helpful And much moreJoin Danâs online community here
Follow Dan on social: Instagram, TikTok
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Additional Resources:
On Having No Head
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Weâre going to give you a taste of the so-called ârenegade sanghaâ sessions on DanHarris.com, which is powered by Substack. In those sessions, Dan usually guides a meditation and then takes questions.
In this brief episode, youâre going to hear one of the best, funniest, most relatable questions we have received to date.
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
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Dan deconstructs the Dharmic elements of the popular HBO show, with the co-host of The White Lotus Official Season 3 companion podcast.
Joshuah Bearman is a writer and film producer in Los Angeles. He has written for Wired, GQ, Harperâs, Rolling Stone, and contributed to This American Life. Along with Jia Tolentino, Josh is the co-host of the The White Lotus Official Podcast.
In this episode we talk about:
How Josh became interested in Buddhism
How Mike White, the writer and creator of The White Lotus, became interested in Buddhism
Buddhist concepts and themes all three seasons of The White Lotus
Buddhist notions of self and identity
Some paradoxes and pitfalls of Buddhism
The perils of pleasure seeking
Craving certainty as a bulwark against anxiety
The importance of repetition âof simple Buddhist ideas that we are programmed to forget
The Buddhist concept of attachment
The three jewels of Buddhism and the importance of relationships
Related Episodes:
Natasha Rothwell (White Lotus, How To Die Alone) On: Loneliness, Envy, People Pleasing, And Finding Your âHell Yesâ
Michael Imperioli (From The Sopranos and White Lotus) Knows a Shitload About Buddhist Meditation
Holding it Together When Things Fall Apart | Pema Chödrön
Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy
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Additional Resources:
The White Lotus Official Podcast
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They say enlightenment is always an accident. Hereâs how to make yourself more accident-prone.
Henry Shukman is a poet, author and Zen master in the Sanbo Zen lineage. He is founder of the Original Love meditation program, spiritual director emeritus at Mountain Cloud Zen Center and co-founder of the single-path meditation app The Way. His most recent books are Original Love: The Four Inns on the Path of Awakening and the Zen memoir One Blade of Grass.
In this episode we talk about:
Henryâs awakening moment The meaning of the term âinnâ We walk through the four inns We talk about loving your obstacles Whether finding a meditation teacher matters What koans are, and how they can enhance your practiceSign up for Danâs newsletter here
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Ten Percent Happier online bookstore
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Henry's meditation app, The Way
Henry's latest book, Original Love
Henry's website
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The liberation that comes from realizing that youâre never going to get everything done.
Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment.
Oliver is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
What the term âimperfectionismâ means The illusion of reaching a point where "everything's done" Why thereâs liberation in seeing how finite we are Why small, imperfect actions are more valuable than perfect plans Why overplanning is a kind of avoidance How to make decisions The importance of finishing things Who you should develop a taste for problems Why effort doesn't always equal value Why we need to stop protecting other peopleâs feelings And the paradox of mattering immensely and not at allRelated Episodes:
The Power of Negative Thinking Time Management for MortalsJoin Danâs online community here
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Recorded in January 2025 during the week of the Presidential inauguration, this conversation with CNN commentator Van Jones is less about politics and more about how we react to politics. Youâll hear the questions that Van always asks himself before he goes on air, what he considers to be his purpose on earth, and how he thinks about the future.
This conversation was part of a special Inauguration Week series which featured daily gatherings of the âRenegade Sangha,â as Dan calls it, including guided meditations led by Dan, and interviews with thinkers to help us make sense of the moment. To join future live sessions, become a paid subscriber at DanHarris.com. Youâll also get cheatsheets and transcripts for every episode, plus access to a community of other folks who take this stuff seriously.
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One of the foundational Buddhist listsâa kind of GPS for enlightenment.
Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.
Sam Harris is a neuroscientist, author, podcaster and the proprietor of the Waking Up app.
This episode is the first installment of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, youâll get a 30-day free trialâand youâll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
The Eightfold Path, your GPS to enlightenment Generosity The importance of faith The wisdom of âI donât knowâ mind Various kinds of right view Unpacking right view on the Buddhist path Practical tips for cultivating right view
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
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Make peace with the difficult parts of your personality.
Dr. Richard Schwartz is a contemporary psychotherapist, PhD in marriage and family therapy. He founded the Internal Family Systems Model (IFS) therapy system and has authored many books, most recently: The Internal Family Systems Workbook.
In this episode we talk about:
What Internal Family Systems (IFS) is The relationship between buddhism and IFS How to make peace with our parts without a therapist in the room Dan volunteers as a guinea pig to show what itâs like to work with your parts The definition of love The link between IFS and psychedelicsRelated Episodes:
How (and Why) to Hug Your Inner Dragons | Richard Schwartz How to Get Out of Your Head | Willa Blythe Baker Kryptonite for the Inner Critic | Kristin Neff Self-Compassion Ainât Always Soft | Kristin Neff The Voice in Your Head | Ethan Kross The Science Of Burnout â And How To Recharge From Stress | Kristin Neff and Christopher Germer The Science of Emotion Regulation: How It Impacts Health, Performance, and Relationships. | Ethan Kross Lessons From the Worldâs Longest Scientific Study of Happiness | Dr. Robert Waldinger The Art of Growing Up, Jerry Colonna The Art and Science of the Worldâs Gooiest Cliche | Barbara FredricksonSign up for Danâs newsletter here
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
The Internal Family Systems Workbook is part of the new Sounds True Inner Workbooks series, which currently includes The Nervous System Workbook by Deb Dana and The Healing Anxiety Workbook by Sheryl Lisa Finn, with more titles planned.
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A 10-minute meditation that reminds you that youâre not just a brain: there is also a body.
This meditation was originally part of one of Danâs recent Ask Me Anything sessions on Substack â join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions.
Join Danâs online community here
Follow Dan on social: Instagram, TikTok
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Brother PhĂĄp Dung discusses the life and teachings of Vietnamese Zen master, peace activist, poet, and author Thich Nhat Hanh.
In January 2022, Thich Nhat Hanh, the Vietnamese Zen master, peace activist, poet, and author passed away. He was the founder of the International Plum Village Community of Engaged Buddhism. Dr. Martin Luther King Jr. called him âan Apostle of peace and nonviolenceâ when nominating him for the Nobel Peace Prize. Thousands of people came out for his funeral.
Brother PhĂĄp Dung is making his second appearance on the show to talk about Thich Nhat Hanh. If you missed it last time he was on, Brother PhĂĄp 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 âThĂąy,â or teacher, and is now a Dharma teacher himself in Thich Nhat Hanhâs Plum Village tradition.
This episode was first published in March 2022.
This episode explores:
The life of Thich Nhat Hanh: his path to Buddhism in the 1960âs and his exile from Vietnam for opposing the war.
The meaning of âwrong viewâ or wrong perception.
What non-separation and inter-being is.
Thich Nhat Hanhâs view that birth and death are only notions.
Grief, and why learning how to suffer will help you suffer less.
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How to think about consciousness without breaking your brain.
Annaka Harris is the New York Times bestselling author of CONSCIOUS: A Brief Guide to the Fundamental Mystery of the Mind and writer and producer of the audio documentary series, LIGHTS ON. Her work has appeared in The New York Times, Nautilus Magazine, the Journal of Consciousness Studies, and IAI Magazine, and she is also an editor and consultant for science writers, specializing in neuroscience and physics.
In this episode we talk about:
What consciousness isâand why we should care about it The question of whether or not consciousness is a fundamental aspect of the universe (so literallyâis consciousness embedded in the chair Iâm sitting in?) Why thinking about this mystery can create a sense of awe (a reliable antidote to suffering) Meditation techniques for exploring consciousness The illusion of the self The importance of challenging our intuitions And much moreRelated Episodes:
The Fundamental Mystery of the Mind | Annaka Harris Susan Kaiser Greenland and Annaka Harris, Teaching Mindfulness to Kids #469. A Mystery That Matters | Anil Seth Pulitzer Prize-Winning Novelist Jennifer Egan On: Panic, Awe, Fetishizing Authenticity, and Our Possible AI FuturesSign up for Danâs newsletter here
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Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
wakingup.com/tenpercent LIGHTS ON The Candy House The Case Against Reality On Having No Head: Zen and the Rediscovery of the Obvious Ten Zen Questions: Susan Blackmore -
And how to figure out what matters most to you.
Jonathan Fields is the author of several books, including SPARKED: Discover Your Unique Imprint for Work That Makes You Come Alive. He is also the host of two podcasts, Good Life ProjectÂź and SPARKEDâą.
This episode is part of our ongoing Sanely Ambitious series.
In this episode we talk about:
What a âsparketypeâ is and how to use it to help your guide your life and make work decisions Embracing uncertainty Meditation and attention training for uncertainty The role of community in navigating uncertainty How to make exercise meaningfulSign up for Danâs weekly newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Sanely Ambitious
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Career advice from a man who has walked the walk.
Jordan Harbinger is a Wall Street lawyer turned podcast interviewer with an approachable style and knack for securing high-profile guests. His podcast, The Jordan Harbinger Show, was selected as part of Appleâs âBest of 2018.â
This episode is part of our ongoing Sanely Ambitious series.
In this episode we talk about:
How to engage in networking without being gross. He has lots of interesting techniques here, including something called Gmail roulette He also has a cardinal rule that I found compelling We also talk about: The ripple effect of generosity How to ask for a raise The strategic value of asking for advice How to deal with a bad boss How to persuade and negotiate And the many problems with hustle cultureSign up for Danâs newsletter here
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Ten Percent Happier online bookstore
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Sanely Ambitious
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How to reduce perfectionism and boost confidence so you can be more effective in every area of your life.
Susan (Sue) Ashford is an award-winning scholar and Professor at the University of Michigan, Stephen M. Ross School of Business. Her passion for helping people to be maximally effective in their work lives has driven her teaching and research work on self-management, proactivity, change from below, and leadership and its development.
This episode is part of our ongoing Sanely Ambitious series.
In this episode we talk about:
The concept of âflexingâ The pernicious role of fear and anxiety The crucial difference between a performance mindset and a learning mindset Practical tools for changing your mindset What it means to unleash your inner scientist The importance of getting feedback (and why some people struggle asking for it) The concept of re-storying (reframing negative perspectives) Why we should âsavor successes How to be interpersonally successful And much more
Sign up for Danâs newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
The Power of Flexing Ari Weinzweig Reboot by Jerry Colonna Ego Free Leadership -
This one's simple and easy -- and features some of Dan's favorite instructions from Joseph Goldstein.
This meditation was originally part of one of Danâs recent Ask Me Anything sessions on Substack â join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions. - Mostrar más
