Episodes

  • Today we’re going to nerd out about what enlightenment (or, if that word is triggering, let’s just call it “high doses of meditation”) can do to your brain — and, more practically, how we can derive these benefits even if we don’t plan to spend decades living in a cave. My guest is Rick Hanson, Ph.D., psychologist and author of the new book Neurodharma. We go into the deep end, yes, but we also get very down-to-earth, talking about how anyone, including you, can “reverse engineer enlightenment,” and have “Nirvana operationalized in your nervous system.” Quick note that this was recorded right before the pandemic, but enlightenment is evergreen.

    Where to find Rick Hanson online: 
    Website: https://www.rickhanson.net/
    Twitter: https://twitter.com/drrhanson
    Facebook: https://www.facebook.com/rickhansonphd
    Instagram: https://www.instagram.com/rickhansonphd/
    YouTube: https://www.youtube.com/c/RickHanson
    Book Mentioned:
    Neurodharma by Rick Hanson: https://www.rickhanson.net/books/neurodharma

    You can find meditations from our world-class teachers and more wisdom from Rick Hanson on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Other Resources Mentioned:
    Hippocampus: https://en.wikipedia.org/wiki/Hippocampus
    U Pandita: https://en.wikipedia.org/wiki/U_Pandita
    Enlightenment: https://en.wikipedia.org/wiki/Enlightenment_in_Buddhism
    Nirvana: https://en.wikipedia.org/wiki/Nirvana_(Buddhism)
    Robert Thurman: https://en.wikipedia.org/wiki/Robert_Thurman
    Mark Epstein: http://markepsteinmd.com/
    Joseph Goldstein: https://en.wikipedia.org/wiki/Joseph_Goldstein_(writer)
    Jhanas: https://en.wikipedia.org/wiki/Dhy%C4%81na_in_Buddhism
    Stephen Batchelor: https://www.stephenbatchelor.org/index.php/en/
    Neurodharma Online Program: https://www.rickhanson.net/teaching/neurodharma-online-program/
    More Books: https://www.rickhanson.net/books/
    Being Well Podcast: https://podcasts.apple.com/us/podcast/being-well-with-dr-rick-hanson/id1120885936

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/rick-hanson-264

  • You can find meditations on relaxation and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Listen to Joanna's meditation on the app here: https://10percenthappier.app.link/BodyRelaxation

    About JoAnna:
    JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it.

    JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.

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  • "Mindfulness" has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today's episode we’re going to walk through these four "foundations" of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world. Before we start, I should note that we recorded this interview shortly before the pandemic and the racial justice protests, but we thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics. 

    Where to find Sally online: 
    Spirit Rock Profile: https://www.spiritrock.org/sally-armstrong
    Sally Armstrong on Dharmaseed.org: https://dharmaseed.org/teacher/153/

    You can find meditations from our world-class teachers and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Other Resources Mentioned:
    S.N Goenka / https://www.dhamma.org/en-US/about/goenka 
    The 3 Characteristics / https://en.wikipedia.org/wiki/Three_marks_of_existence
    The Four Noble Truths / https://en.wikipedia.org/wiki/Four_Noble_Truths
    Ajahn Sumedho / https://dharmaseed.org/teacher/10/
    Insight Meditation Society / https://www.dharma.org/
    Joseph Goldstein’s Book Mindfulness / https://www.amazon.com/Mindfulness-Practical-Awakening-Joseph-Goldstein/dp/1622036050 

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/sally-armstrong-263

  • It’s easy to think of racism as a virus that lives in your head. But my guest today makes a compelling case that it also lives, in very profound and often unseen ways, in your body. Resmaa Menakem is a therapist and trauma specialist based in Minneapolis. He’s also the author of an excellent book called My Grandmother’s Hands, which people in my life have been recommending to me for years. Resmaa’s work is all about healing our bodies -- and, by extension, our nation -- from racialized trauma. And in Resmaa’s philosophy, racial trauma lives on in bodies of all colors, including white bodies such as mine. Resmaa gives voice to a new lexicon -- terms like “white body supremacy” and “somatic abolitionism” -- and don’t worry, he’ll explain it all as the interview progresses. He will also share practices that bring you into your body. And he has very provocative thoughts about how white people can do their part way beyond the current news cycle.

    Where to find Resmaa Menakem online: 
    Website: https://www.resmaa.com/
    Twitter: https://twitter.com/ResmaaMenakem
    Facebook: https://www.facebook.com/resmaa 
    Instagram: https://www.instagram.com/resmaamenakem/ 
    YouTube: https://www.youtube.com/user/rmenakem

    Book Mentioned:
    My Grandmother’s Hands: https://www.resmaa.com/store/my-grandmothers-hands-hardcover

    Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace 

    Other Resources Mentioned:
    Malcolm X: https://en.wikipedia.org/wiki/Malcolm_X
    Stamped from the Beginning By Ibram X Kendi: https://www.ibramxkendi.com/stamped-from-the-beginning 
    Cherry Blossom Experiment: https://www.bbc.com/future/article/20190326-what-is-epigenetics
    Resmaa’s courses: https://www.resmaa.com/courses

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/resmaa-menakem-262

  • You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Listen to Diana's meditation on the app here: https://10percenthappier.app.link/CompassionForOthers

    About Diana:
    Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center where she also teaches mindfulness practices to the general public. 

    Her easy-on-the-ears west coast style rests on top of a rigorous scientific mind, and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, non profits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.

  • Faith is a loaded word in some circles, but in this episode, Elizabeth Mattis Namgyel makes her case for it - in ways that might surprise you. We also discuss: what she means by the phrase "being realistic," the power of exploring open questions, and how sitting like a log is the new activism. She's been practicing for 35 years in the Tibetan tradition. She is the retreat master of Samten Ling in Crestone, Colorado and has spent over six years in silent retreat. She’s the author of The Power of an Open Question and The Logic of Faith, and host of the new podcast Open Question.  

    Where to find Elizabeth Mattis Namgyel online: 
    Website: https://www.elizabethmattisnamgyel.com/
    Twitter: https://twitter.com/EMattisNamgyel
    Facebook: https://www.facebook.com/ElizabethMattisNamgyel/
    Instagram: https://www.instagram.com/elizabethmattisnamgyel/ 
    Books: The Power of an Open Question - https://www.elizabethmattisnamgyel.com/the-power-of-an-open-question
    The Logic of Faith - https://www.elizabethmattisnamgyel.com/the-logic-of-faith 
    Other Resources Mentioned: Thinley Norbu Rinpoche - https://en.wikipedia.org/wiki/Thinley_Norbu
    Faith by Sharon Salzberg - https://www.amazon.com/dp/B00AG0BRCE/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 
    Shantideva - https://en.wikipedia.org/wiki/Shantideva
    Mahayana - https://en.wikipedia.org/wiki/Mahayana
    The Way of the Bodhisattva - https://www.amazon.com/dp/B006L8SE58/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 Dzigar
    Kongtrul Rinpoche - https://www.mangalashribhuti.org/VDKR
    Open Question podcast - https://podcasts.apple.com/us/podcast/open-question/id1507249383 

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care 
    Full Shownotes: https://www.tenpercent.com/podcast-episode/elizabeth-mattis-namgyel-261

  • In this episode, at this fraught moment in history, we're bringing on a leading scientist to help us tackle one of the most pernicious misconceptions that humans have ever fostered. The very roots of the word "happiness" reflect our assumption that happiness is something that happens to us, rather than something we can cultivate. "Hap" is the same root of words such "hapless," or "haphazard." It implies luck. But again, happiness is a skill that we can cultivate. Emiliana Simon-Thomas helps people learn this skill for themselves. Her online course - The Science of Happiness - has reached over half a million people worldwide. She's the science director of the Greater Good Science Center at UC Berkeley. And in this interview, we discuss how to make ourselves happier through generosity, which is literally part of our biology; how the pleasure of caring for others means we'll do it again. How empathy fatigue is real - and I debate with Emiliana about the meaning of selfishness. And, how we've got love wrong. Before we dive in, I want to flag that this is a conversation we recorded late last year, prior to the pandemic and recent racial justice protests in America, but the insights are as vital as ever. Where to find Emiliana Simon-Thomas online: Website: https://greatergood.berkeley.edu/profile/emiliana_simon_thomasCourse: https://www.edx.org/course/the-science-of-happiness-3You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.Other Resources Mentioned: Tania Singer - https://en.wikipedia.org/wiki/Tania_SingerBill Harbaugh - https://harbaugh.uoregon.edu/Darryl Cameron, compassion collapse - https://en.wikipedia.org/wiki/Collapse_of_compassionTonglen practice - https://en.wikipedia.org/wiki/TonglenLove 2.0 by Barbara Fredrickson - https://www.amazon.com/dp/B008BM0LMG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Additional Resources:Ten Percent Happier Live: https://tenpercent.com/liveCoronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguideFree App access for Frontline Workers: https://tenpercent.com/careFull Shownotes: https://www.tenpercent.com/podcast-episode/emiliana-simon-thomas-260

  • You can find Oren's meditation on emotional awareness and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

    Listen to Oren's meditation in the app: https://10percenthappier.app.link/EmotionalAwarenessPod

    About Oren
    Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication.

  • What can you, as an individual, do to help break the cycles of rage, pain, fear, and violence that continue to grip America - and many other parts of the world - relating to the issue of race? Even though our guest this week was shot at by white police officers at the age of 11, and later had his house firebombed by racists, he is hopeful that now is a moment of true potential- an opportunity to transform what he calls "America’s racial karma," and, by extension, ourselves. Dr. Larry Ward is a lay minister in the lineage of the great Vietnamese Zen master, Thich Nhat Hanh. He's an advisor to the Executive Mind Leadership Institute at the Peter F. Drucker School of Management. He has done consulting work with Fortune 500 companies around the world. And he has a PhD in religious studies with an emphasis on Buddhism. His forthcoming book is called America's Racial Karma.

    Where to find Dr. Larry Ward online:
    Website: https://www.thelotusinstitute.org/
    Book Mentioned:
    America’s Racial Trauma Pre-order: https://www.penguinrandomhouse.com/books/651864/americas-racial-karma-by-larry-ward/

    Blog Post Mentioned:
    America, The Business That Tried to Become A Country: https://www.thelotusinstitute.org/blog/thebusinessthatbecameacountry

    Other Resources Mentioned:
    Margaret Mead: https://en.wikipedia.org/wiki/Margaret_Mead
    8:46 - Dave Chappelle: https://youtu.be/3tR6mKcBbT4
    Outliers by Malcom Gladwell: https://www.amazon.com/Outliers-Story-Success-Malcolm-Gladwell/dp/0316017930
    Carl Jung: https://en.wikipedia.org/wiki/Carl_Jung
    Tricycle Article: https://tricycle.org/trikedaily/racial-karma/
    Lions Roar: https://www.lionsroar.com/race-reclamation-and-the-resilience-revolution/

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/larry-ward-259

  • Do you find yourself overeating during this stressful time? Maybe drinking or smoking more than you would like? What about shopping or gambling? And how's your relationship to your phone these days? Our guest this episode, Dr. Judson Brewer, is an addiction psychiatrist - with a special interest in how mindfulness can help. He says we all sit somewhere on the spectrum of addiction. And when you add stress into the system- in this time of pandemic, recession and racial strife- many of us move the wrong way along the spectrum, toward hardcore addiction. And of course, for people who already have full blown addictions, the current conditions can be an utter disaster. But again, Jud has good news. He's used mindfulness and meditation to treat people with addictions to cigarettes, food, and opioids. He is the Director of Research and Innovation at the Mindfulness Center at the School of Medicine at Brown University. He has written a book, called The Craving Mind, and founded three apps to help people with eating, smoking cessation, and anxiety. Before we dive in, I want to mention that we recorded this episode a few weeks ago - right before the recent protests. As you will hear, though, this conversation is still fully relevant. With that said, here we go with Jud Brewer.

    Where to find Jud Brewer online:
    Website: https://drjud.com/
    Twitter: https://twitter.com/judbrewer
    Facebook: https://www.facebook.com/judson.brewer.9
    YouTube: https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

    Other Resources Mentioned:
    Borkovec's model of GAD - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3073849/#:~:text=Borkovec's%20model%20of%20GAD%20
    Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide - https://www.amazon.com/Mindfulness-Based-Relapse-Prevention-Addictive-Behaviors/dp/1606239872
    New Research Shows Results for Smartphone Intervention for Obesity - https://osher.ucsf.edu/news/new-research-shows-results-smartphone-intervention-obesity
    Eat Right Now - https://goeatrightnow.com/
    Craving to Quit - https://www.cravingtoquit.com/
    Unwinding Anxiety - https://www.unwindinganxiety.com/

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/jud-brewer-258

  • You can also directly access this meditation in the app through this link: https://10percenthappier.app.link/AntidoteToFear

    Where there is fear, there are seeds for compassion. Learn how to sit with fear, not lose yourself, and act with a clear mind in this guided meditation from George Mumford.

    About George Mumford:
    George is a world-renowned meditation teacher and the author of "The Mindful Athlete." He has worked with some of the best professional athletes in the world, including Phil Jackson, Michael Jordan, and Kobe Bryant during their championship runs.

    In the early nineties, George collaborated with Dr. Jon Kabat-Zinn to create the Inner City Stress Reduction Clinic, a free meditation program for lower-income, inner-city participants. In more recent times, George has worked as the meditation coach of the New York Knicks and consults with professional athletes around the world.

  • I had always known Harriet Tubman as a conductor on the Underground Railroad, repeatedly risking her own life to lead slaves out of the South. But in this episode, my friend, the great meditation teacher Spring Washam, draws the link between Tubman and the Buddha, who also made it his business to lead people to freedom. Spring is teaching a new, five-week, online course called The Dharma of Harriet Tubman, through the East Bay Meditation Center. In the course, and in this interview, she uses stories from Tubman's life to teach the kind of meditation that will equip us with both the ferocity and warmth that we need in these trying times. Spring is one of the most important teachers for me in my own personal practice. We are an odd couple - she freely uses words such as "heart" and "soul." She likes to get all ooey-gooey and touchy-feely, with a giant side dish of shamanism. In fact, I often suspect that, since she knows this kind of talk makes me a little uncomfortable, she triples down on it when I'm around. But make no mistake, Spring is hardcore - both in terms of her meditation practice and her personal background. You can go back and listen to some of the prior episodes with her (we will put links in show notes), but the short version is that, in her upbringing, she experienced divorce, poverty, addiction, abuse, and racism - and emerged to be a meditation teacher and author (her book is called "A Fierce Heart"), and one of the most impressive human beings I have personally encountered. So if someone as badass as Spring is drawing inspiration from Harriet Tubman, so can we. Quick note: this conversation was initially scheduled just to be a personal phone call, but when I saw an email from Spring announcing the Harriet Tubman course, I asked her to let us use our scheduled time to record a podcast.


    Where to find Spring Washam online:
    Website: https://www.springwasham.com/
    Twitter: https://twitter.com/springwasham
    Facebook: https://www.facebook.com/teacher.springwasham/
    Instagram: https://www.instagram.com/springwasham/
    YouTube: https://www.youtube.com/channel/UCvoIv70jZKKXT2-ctKGhr7A

    Book Mentioned:
    A Fierce Heart: Finding Strength, Courage, and Wisdom in Any Moment
    https://www.amazon.com/Fierce-Heart-Finding-Strength-Courage/dp/1401959393?tag=smarturl-20

    Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app:
    https://10percenthappier.app.link/RelatingToRace

    Other Resources Mentioned:
    Register to Spring's course, The Dharma of Harriet Tubman & The Underground Railroad: https://www.eventbrite.com/e/the-dharma-of-harriet-tubman-and-the-underground-railroad-tickets-107495600234
    Samsara: https://en.wikipedia.org/wiki/Sa%E1%B9%83s%C4%81ra
    The Eightfold path: https://en.wikipedia.org/wiki/Noble_Eightfold_Path
    Siddhartha: https://en.wikipedia.org/wiki/Gautama_Buddha
    Harriet (2020): https://www.youtube.com/watch?v=GqoEs4cG6Uw
    Bodhisattva: https://en.wikipedia.org/wiki/Bodhisattva
    The Underground Railroad: https://en.wikipedia.org/wiki/Underground_Railroad
    Mahayana: https://en.wikipedia.org/wiki/Mahayana
    Bodhicitta: https://en.wikipedia.org/wiki/Bodhicitta

    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/spring-washam-257

  • In this episode, we go there. All the way there. All those horrifying little thoughts that white people might have - eg: Have you ever felt superior to, or suspicious of, black people? - let's drag them out of the subconscious and look at them. We don't need to submerge them or swat them away. But here's the thing: can we do it with some semblance of mindfulness and even friendliness? This isn't an exercise in ritual shaming; guilt and shame are just self-centeredness cul-de-sacs. After all, we didn't summon these thoughts; they were injected into us by the culture. So fellow white people, instead of just looking at the race discussion as something supremely discomfiting, let's also look at it as an opportunity to do what we’ve been attempting to do in meditation all along: to know our minds better so that we don’t blindly act out all of our conditioning. Our guest this week is the magnificent Shelly Graf. Shelly was recommended to me by my TPH colleague, Matthew Hepburn. Shelly is a social worker and a staff dharma teacher at the Common Ground Meditation Center in Minneapolis. To be clear, Shelly doesn't pretend to be an expert who has it all figured out - simply a meditation teacher who has committed to deeply engaging on the issue of race. So in that spirit, here we go: Shelly Graf.

    Where to find Shelly Graf online:
    Website: https://commongroundmeditation.org/
    STwitter: https://twitter.com/cgmed
    Facebook: https://www.facebook.com/CommonGroundMeditation/

    Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace

    Other Resources Mentioned:
    Refuge (Buddhism) - https://en.wikipedia.org/wiki/Refuge_(Buddhism)
    Karma in Buddhism - https://en.wikipedia.org/wiki/Karma_in_Buddhism
    Maitr? - https://en.wikipedia.org/wiki/Maitr%C4%AB
    Ruth King - https://ruthking.net/
    Episode 164: Ruth King, Being Mindful of Race - https://open.spotify.com/episode/5p3BTgqKgke7PYSUbzvPrR
    Three Marks of Existence: Anicca, Dukkha, Anatta - https://en.wikipedia.org/wiki/Three_marks_of_existence
    M?na - https://en.wikipedia.org/wiki/M%C4%81na
    Common Ground Meditation Center - https://commongroundmeditation.org/
    The Characteristics of White Supremacy Culture - https://www.showingupforracialjustice.org/white-supremacy-culture-characteristics.html
    Detour-Spotting for White Anti-Racists - https://www.racialequitytools.org/resourcefiles/olson.pdf
    List of resources from Resmaa Menakem - https://www.resmaa.com/resources
    Racial Affinity Group Development Program - https://ruthking.net/learning-with-ruth/ra-gdp/

    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/shelly-graf-256

  • Listen as Sebene helps you cut through patterns of self-judgement and prejudice toward others with the simple tools of curiosity & kindness.

    If you enjoyed this meditation, check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace

    You can also directly access this meditation in the app through this link: https://10percenthappier.app.link/SeeThroughUnconsciousBiasPod

    About Sebene Selassie:
    Born in Addis Ababa, Ethiopia and raised in Washington, D.C, Seb has been drawn to explore the intersection of different cultures. She was a self-professed "really bad dharma student," until she was diagnosed with stage-three breast cancer at age 34. Then she says she became "a really good dharma student." Selassie has now survived breast cancer three times and is a meditation teacher, transformational coach, and community advocate in New York City.

  • We have spent the past few episodes talking with black and white Americans about race. But for this episode I wanted to get the view from outside. So I called up a man on the other side of the planet who is widely recognized to be one of the world's greatest living meditation masters. Yongey Mingyur Rinpoche is the author of such books as The Joy of Living and In Love with the World. He’s only in his mid-forties - which is young by my standards - but as the child of another great meditation master, he began doing long retreats in his teens. He now teaches all over the world, with centers on five continents. He's known for his candor and humor. We cover an enormous range of topics here, including: love, hate, panic, boredom, relationships, death, and whether we humans are fundamentally good. And as a bonus, he guides a brief meditation toward the end. Quick audio note: Mingyur Rinpoche spoke to us from his busy home in Kathmandu, Nepal, so you'll occasionally hear some background noises, including barking dogs. Try to use your practice to just let it go.

    Where to find Yongey Mingyur Rinpoche online:
    Website: https://tergar.org/about/mingyur-rinpoche/
    Twitter: https://twitter.com/mingyurrinpoche
    Facebook: https://www.facebook.com/mingyur.rinpoche/
    Instagram: https://www.instagram.com/mingyurrinpoche/
    YouTube: https://www.youtube.com/user/MingyurRinpoche
    Book Mentioned:
    In Love with the World: A Monk's Journey Through the Bardos of Living and Dying: https://www.amazon.com/Love-World-Journey-Through-Bardos/dp/0525512535

    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/mingyur-rinpoche-255

  • Many, if not most, white people don't think of themselves as racialized. Race, we might tell ourselves, is an issue for people who have different skin colors than ours: black people, Hispanic people, Asian people, indigenous people, etcetera. But, of course, white is a racial category. (Important side note: race, for the record, is not a biological thing; it's socially constructed.) Sadly, the white people who seem to have most clearly grasped that white is a race are white nationalists. But now it's time for white people to see whiteness, to talk to one another about it. This, many people in the racial justice world argue, is the key first step towards white people engaging fully in creating a more equitable society. My guest is Eleanor Hancock, who is the Executive Director of a group called White Awake, which employs "educational resources and spiritual practices" to engage white people "in the creation of a just and sustainable society." Eleanor was recommended to me by Sebene Selassie, who is one of the core teachers on the Ten Percent Happier app. Eleanor and I talk about why this work is so important, why so many white people resist it, the barriers white people face when they begin the work, the role of meditation, and the problematic aspects of white wokeness in these discussions.Where to find Eleanor Hancock & White Awake online:Website: https://whiteawake.org/Facebook: https://www.facebook.com/White-Awake-325759947539605/For updates on upcoming courses from White Awake, check our their website and social media pages.Other Resources Mentioned:Assata Shakur / https://en.wikipedia.org/wiki/Assata_ShakurCOINTELPRO / https://en.wikipedia.org/wiki/COINTELPROKara Dansky / https://www.shambhalamountain.org/teacher/kara-dansky/Anne Braden / https://en.wikipedia.org/wiki/Anne_BradenAnn Atwater / https://en.wikipedia.org/wiki/Ann_AtwaterC. P. Ellis / https://en.wikipedia.org/wiki/C._P._Ellis7 thoughts on “Roots Deeper than Whiteness” / https://whiteawake.org/2018/10/27/roots-deeper-than-whiteness/Neoliberalism / https://en.wikipedia.org/wiki/NeoliberalismBacon's Rebellion / https://en.wikipedia.org/wiki/Bacon%27s_RebellionJacqueline Battalora / https://www.speakoutnow.org/speaker/jacqueline-battaloraDown Home NC / https://downhomenc.org/What is white supremacy? By Elizabeth 'Betita' Martinez / http://www.pym.org/annual-sessions/wp-content/uploads/sites/7/2017/06/What_Is_White_Supremacy_Martinez.pdfIan Haney López / https://en.wikipedia.org/wiki/Ian_Haney_L%C3%B3pezSolidarity for Survival / https://www.davidbfdean.com/ian-haney-lopezDefund Police: Keeanga-Yamahtta Taylor Says Budgets Wrongly Prioritize Cops Over Schools, Hospitals / https://www.democracynow.org/2020/6/1/keeanga_yamahtta_taylor_defund_us_policeBirth of a White Nation / https://www.youtube.com/watch?v=riVAuC0dnP4Who Invented White People? / http://uuwhiteness.us/wp-content/uploads/2017/06/READING_-Who-Invented-White-People.pdfHandout 2: Not Somewhere Else, But Here | Building the World We Dream About | Tapestry of Faith / https://www.uua.org/re/tapestry/adults/btwwda/workshop7/handout2White Awake Summer Study & Action Group / https://mailchi.mp/whiteawake/study-support-action-summer-2020Resources to support:List of Bail Funds for Protestors across the Country / https://bailfunds.github.io/National Bail Fund Network / https://www.communityjusticeexchange.org/nbfn-directoryThe Bail Project / https://bailproject.org/Color Of Change / https://colorofchange.org/Additional Resources:Ten Percent Happier Live: https://tenpercent.com/liveCoronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguideFree App access for Health Care Workers: https://tenpercent.com/careFull Shownotes: https://www.tenpercent.com/podcast-episode/eleanor-hancock-254

  • If we were to walk past the fires of oppression, we would be walking past one of the widest gateways to liberation.

    About Zenju Earthlyn Manuel
    Zenju Earthlyn Manuel is an author, poet, Zen Buddhist priest, teacher, artist, and drum medicine woman. She holds a Ph.D. and worked for decades for arts organizations and those serving women and girls, cultural arts, and mental health. Her books include The Way of Tenderness: Awakening Through Race, Sexuality, and Gender.

    You can find Zenju's Talk in the Ten Percent Happier app at this link: https://10percenthappier.app.link/AttendingToTheFiresOfRacism.

  • Many of us come to meditation for comfort. But, especially for white people, right now is a time to embrace our discomfort. Lama Rod Owens encourages me to step way out of my comfort zone in this conversation, and I am grateful to him for it. Owens is the author of the soon-to-be-released book, Love and Rage. As it says in the bio on his website, his story sits at the "cross sections" of so many aspects of American life "as a Black, queer male, born and raised in the South." He was officially recognized by the Kagyu school of Tibetan Buddhism after he completed a three-year silent retreat, during which time he says he dealt with years of past pain and trauma. As you will hear him say in this interview, he "worked his butt off to feel ok." After retreat, he completed a Master of Divinity at Harvard. I hope you get as much out of this conversation as I did.

    Where to find Lama Rod Owens online:
    Website: https://www.lamarod.com/
    Twitter: https://twitter.com/lamarod1
    Facebook: https://www.facebook.com/lamarod/
    Instagram: https://www.instagram.com/lamarodowens/?hl=en
    Books:
    Love and Rage - The Path to Liberation Through Anger / https://bookshop.org/books/love-and-rage-the-path-of-liberation-through-anger-9781623174095/9781623174095
    Radical Dharma - Talking Race, Love and Liberation / https://www.amazon.com/Radical-Dharma-Talking-Race-Liberation/dp/1623170982

    Ten Percent Happier Challenge Update
    We've decided to postpone the Pandemic Resilience Challenge while we recalibrate it to better meet the needs of this moment. We want to make sure we're supporting you in coping with our current social crisis as well as the pandemic. We're not cancelling the challenge, just postponing - if you signed up for updates, you'll continue to receive information. Thank you for your patience and for giving us the time to get this right.

    You can find updates on the challenge at tenpercent.com/challenge

    Other Resources Mentioned:
    Narrative 4

    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/lama-rod-owens-253

  • There is fury in America's streets - and we, as meditators, have the opportunity to use our practice to do the hard work of seeing things clearly (including the ugliness in our own minds), and responding wisely. I'm incredibly grateful to my guest, meditation teacher Sebene Selassie, for agreeing to come on this show on short notice (like, two hours beforehand) to discuss such a painful subject. This episode is in response to the protests that have broken out nationwide in the wake of the case of George Floyd, a black man who died after nearly nine minutes with his neck under the knee of a white police officer in Minneapolis. Our conversation is personal and raw. Most of all, we hope it is useful.

    Where to find Sebene online:
    Website: https://www.sebeneselassie.com/
    Instagram @sebeneselassie // https://www.instagram.com/sebeneselassie/

    Other Resources Mentioned:
    W. E. B. Du Bois // https://en.wikipedia.org/wiki/W._E._B._Du_Bois
    KAREEM ABDUL-JABBAR L,A Times Op-ED // https://www.latimes.com/opinion/story/2020-05-30/dont-understand-the-protests-what-youre-seeing-is-people-pushed-to-the-edge
    The 1619 Project by New York Times // https://www.nytimes.com/interactive/2019/08/14/magazine/1619-america-slavery.html
    Seeing White - Scene on Radio // https://www.sceneonradio.org/seeing-white/
    Well Read Black Girl // https://www.wellreadblackgirl.com/

    Additional Resources:
    Ten Percent Happier Challenge: https://www.tenpercent.com/challenge
    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/sebene-selassie-252

  • How do we handle pandemic-induced anxiety or grief? What does a spiritual guru do to relax while on lockdown? We put those questions - and more - to His Holiness the Dalai Lama. The man needs little introduction. He's the spiritual leader of the Tibetan people, and a global cultural icon who has been featured in an Apple ad, a Martin Scorsese biopic, and in a classic Bill Murray scene from Caddyshack. We spoke to His Holiness from his home in Dharamsala, India. Also on the line: Richard Davidson from the Center for Healthy Minds at the University of Wisconsin in Madison. Richie (that's what everyone calls him) is an old friend of the Dalai Lama's. They’ve been collaborating for decades on scientific research into the effects of meditation on the brain. After we hear from the Dalai Lama - who makes a series of surprising statements - we'll unpack it all in a separate convo with Richie.

    Where to find The Dalai Lama online:
    Website: https://www.dalailama.com/
    Twitter: https://twitter.com/DalaiLama
    Facebook: https://www.facebook.com/DalaiLama
    Instagram: https://www.instagram.com/dalailama/
    YouTube: https://www.youtube.com/user/gyalwarinpoche

    Ten Percent Happier Pandemic Resilience Challenge:

    On June 10, we're launching the Pandemic Resilience Challenge: a free 21 day meditation challenge to help all of us cope with the anxiety, uncertainty, loneliness, boredom and all the other fun emotions we're experiencing during this pandemic. To join the waitlist and receive updates, visit https://tenpercent.com/challenge.

    Where to find Richie Davidson online:
    Healthy Minds Innovations // https://hminnovations.org/hmi/about
    Center for Healthy Minds // https://centerhealthyminds.org/
    Twitter: https://twitter.com/healthyminds
    Facebook: https://www.facebook.com/centerforhealthyminds/
    Instagram: https://www.instagram.com/healthy.mind

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    We want to deeply thank and recognize healthcare workers, teachers, warehouse workers, grocery and food delivery workers for the essential role that they play in our lives. For FREE access to the app and hundreds of meditations and resources visit https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/the-dalai-lama-251