Episodes
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Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. 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 American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.
In this episode we talk about:
Myth busting about happinessThe three macronutrients of happinessThe perils of pursuing pleasureHow to be effectively and wisely ambitiousHow to ascertain if you have meaning in your lifeHow to manage your emotionsThe difference between healthy and unhealthy envyRelated Episodes:
The Good News About Your Inevitable Decline | Arthur BrooksWhy Dwight from The Office (Rainn Wilson) Is Calling for a “Spiritual Revolution”The Upsides And Downsides Of Living A More Examined Life | Matt HarrisSign up for Dan’s weekly newsletter here
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/arthur-brooks-754
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Get your blood moving, mindfully! You can cultivate relaxation, even when you’re walking at a faster clip.
About Diana Winston:
Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and the author of several books including Fully Present: The Science, Art, and Practice of Mindfulness.
To find this meditation in the Ten Percent Happier app, you can search for “Brisk Mindful Walking.”
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Missing episodes?
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How our false expectations and misunderstandings about relationships can create an incalculable amount of suffering — and the many problems of the "You complete me" model.
Description:
This episode was part one of our four-part series where we’re counter-programming against the way Valentine’s Day is often celebrated, and examining different kinds of relationships including romantic, friendship, and family.
Today’s guest hews a bit more closely to the traditional Valentine’s Day theme and will do some myth-busting around all the things we tend to get wrong when we talk about romantic relationships.
Myisha Battle is the author of the book, “This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between.” She also hosts the podcast How’s Your Sex Life? Much of her public work focuses on the early stages of relationships, but in her private practice, she counsels people at all stages, and in all kinds of relationships.
Content Warning: Explicit language and conversations about sex.
In this episode we talk about:
Five ways to improve intimacy and connection in romantic partnershipThe nuts and bolts of sex, and how we often get intimacy and sex confused in unhelpful waysUnderstanding men’s and women’s cycles to depersonalize issues in sex and relationshipsThe myth of finding “the one”The orgasm gapBromanceAnd if you’re looking, tips on how to make finding a partner easierFull Shownotes: https://www.tenpercent.com/podcast-episode/myisha-battle-archive
Where to find Myisha Battle online:
Website: www.myishabattle.com/
Social Media:
Twitter: @MyishaBattleInstagram: @MyishaBattleBook Mentioned:
This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in BetweenOther Resources Mentioned:
Alain de Botton’s Why You Will Marry the Wrong Person The School of Life #418. How Not to Ruin Your Relationships | Drs. John & Julie Gottman#213: Mating in Captivity, Esther Perel#464. How to Keep Friendships From Imploding | Esther PerelHalf the World Has a Clitoris. Why Don’t Doctors Study It?Michael Vincent Miller’s Intimate TerrorismEsther Perel’s Mating in CaptivityAdditional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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Hidden sources of stress — and how to beat them. Also: the myth of normal, the necessity of being disillusioned, and the disutility of comparing your suffering.
Description:
There’s so much to be grateful for in modern medicine. We can all agree that we would not do as well in a world with no Advil or dentistry. And yet, our guest today, who is a renowned doctor, says modern medicine is overlooking something crucial: the pernicious impact that modern living has on our minds and bodies. In other words, we are surrounded by these hidden societal and structural sources of stress and we aren’t thinking about how to treat and prevent these factors that are degrading our happiness and our immune systems.
Dr. Gabor Maté is a bestselling author with an expertise on everything from stress to addiction to ADHD. His latest book is called, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture
Content Warning: This episode has mentions of child abuse, sexual trauma, suicide and addiction
In this episode we talk about:
What he means by “the myth of normal”How diseases, such as autoimmune conditions, are an “artifact of civilization”How to begin to tackle what Dr. Maté calls, “the social sources of illness” His definition of trauma and the difference between “big T traumatic events” and the trauma of “wounding”How trauma in society is so normalized that we don’t even recognize itWhether the term trauma is overusedWhy comparing suffering is a fruitless endeavor What he means by “the necessity to be disillusioned” The power and possibility of psychedelics Why he thinks we should incorporate shamanic medicine into our western medical frameworkAnd what he means by “undoing self-limiting beliefs” and how these beliefs show up in our everyday livesFull Shownotes: https://www.tenpercent.com/podcast-episode/gabor-mate-archive
Where to find Gabor Maté online:
Website: drgabormate.com
Social Media:
TwitterFacebookInstagramYouTubeBooks Mentioned:
The Myth of Normal: Trauma, Illness, and Healing in a Toxic CultureWhen the Body Says No: Exploring the Stress-Disease ConnectionScattered Minds: The Origins and Healing of Attention Deficit DisorderIn the Realm of Hungry Ghosts: Close Encounters with Addiction Hold On to Your Kids: Why Parents Need to Matter More Than PeersOther Resources Mentioned:
The Wisdom of Trauma Posttraumatic Stress Disorder Is Associated with Increased Risk of Ovarian Cancer: A Prospective and Retrospective Longitudinal Cohort StudyDecrease in depression symptoms is associated with longer survival in patients with metastatic breast cancer: a secondary analysisMarital Status, Marital Strain, and Risk of Coronary Heart Disease or Total Mortality: The Framingham Offspring StudyGeorge EngelHow spanking may affect brain development in childrenThe Trauma of Everyday Life by Dr. Mark EpsteinIntraConnected: MWe (Me + We) as the Integration of Self, Identity, and Belonging by Dr. Dan SiegelA. H. AlmaasSign up for Dan’s weekly 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:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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The next time you’re in the grocery store, instead of the grind, step into a grateful state of mind.
About Anushka Fernandopulle:
Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka.
Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.
To find this meditation in the Ten Percent Happier app, you can search for “Gratitude in the Grocery Store.”
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Buddhist strategies for making money and being creative.
Meditation teacher David Nichtern believes that business can be, in his words, an essential spiritual practice. He has been practicing and teaching meditation for over 40 years. He’s also the author of a book, Creativity, Spirituality, and Making a Buck. And he hosts a podcast by the same name. He began his career as a successful composer, producer, and guitarist. He’s recorded and played with Stevie Wonder, Jerry Garcia, Lana Del Rey, Paul Simon, and others. Recently, he’s become an entrepreneur, founding an online mindfulness based education platform called Dharma Moon.
You can check out the video series based on his latest book, here. And on June 14, David’s leading a 100 Hour Mindfulness Teacher Training. For more info, check out the Dharma Moon website.
Related Episodes:
Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the Inside
A Buddhist Approach to Money Worries | Ethan Nichtern
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/david-nichtern
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Why fear of other people’s opinions (FOPO) holds us back, and what to do about it.
Michael Gervais is a high performance psychologist and the host of the Finding Mastery podcast. His new book is called The First Rule of Mastery: Stop Worrying About What People Think of You.
In this episode we talk about:
A handy new acronym: FOPO, Fear of People’s Opinions How the evolutionary roots of our desire for social acceptance work against us in the modern world Why caring about what others think is not the same thing as worrying about what others think The difference between a purpose-based identity and a performance-based identity The anti-FOPO power of things like: imagination, journaling, meditation, social support, and considering your mortalityWhy focusing less on yourself can be the greatest bulwark against FOPORelated Episodes:
Michael Gervais and Pete CarrollMichael Gervais in conversation with Jon Kabat-ZinnSign up for Dan’s weekly newsletter here
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-gervais-returns
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Self-compassion can be really difficult. Imagining your younger self can soften your armor and help you receive the care you deeply deserve.
About La Sarmiento:
La Sarmiento (they/them) is a mentor for the Mindfulness Meditation Teacher Certification Program (MMTCP) and a teacher with Cloud Sangha. They have taught meditation retreats for BIPOC, LGBTQIA+, Teens, and Young Adults, and everyone in-between around the United States since 2010 and are a 2012 graduate of the Spirit Rock Community Dharma Leader Training.
To find this meditation in the Ten Percent Happier app, you can search for “Receiving Self-Compassion.”
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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How to build a career that is sturdy, meaningful, and doesn’t burn you out.
Description:
Christina Wallace is a senior lecturer of entrepreneurship at Harvard business school, an active angel investor, and even a co-producer of Broadway musicals. Her new book is called The Portfolio Life. Her varied resume should give you an idea of what she means by this.
In this episode we talk about:
how to design a portfolio life for yourselfher philosophy of ambition how to create the freedom to failhow to engage in sane time management.To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/christina-wallace
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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Slow productivity: achievement without burnout.
Cal Newport is a professor of computer science at Georgetown University where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for a general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a contributor to The New Yorker and hosts the popular Deep Questions podcast.
In this episode we talk about:
How overload culture wears us out and makes us less productiveThe rise of “pseudo-productivity” in office culture The three tenets of slow productivity: do fewer things, work at a natural pace, and obsess over qualitySign up for Dan’s weekly newsletter here
Follow Dan on social: Instagram, TikTok
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cal-newport-745
Additional Resources:
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Dan leads an “open awareness” meditation that’s also available as part of the 10th anniversary audiobook of Ten Percent Happier.
Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan’s younger brother, Matt.
Matt Harris is partner at Bain Capital Ventures, where he’s developed an expertise in Fintech, or financial technology. He’s also a father of six incredible children. He is 17 months younger than Dan, to the day. And as you will hear, he likes to make fun of his neurotic brother. In fact, he shows up a lot in Dan's first book, 10% Happier, mocking Dan for his budding interest in meditation.
In this episode we talk about:
Practical tips from Joseph GoldsteinThe books that have been integral to Matt's processTips on starting a practice. The biggest issues for meditatorsHow not to try too hardHow awareness of the ego impacts work,The upsides and downsides of living a more examined life.Read Matt's Essay Field Notes on Path
Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan’s weekly 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
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-harris-743
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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We explore the intellectual and practical aspects of these mystical and esoteric concepts.
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 Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.
In this episode we talk about:
Why Joseph has become more comfortable talking about these concepts as he’s gotten olderWhy karma should not be seen as a deterministic principle that rules every aspect of our livesThe connection between karma and past livesWhat he thinks about the concept of free will and how it relates to karma And why skeptics would do well to adopt a mindset characterized by the “willing suspension of disbelief”Additional Links:
Joseph’s Dharma Seed Talk: Understanding Karma
Dipa Ma: The Life and Legacy of a Buddhist Master
Free Will by Sam Harris
IMS’s Forest Refuge Program
The Barre Center for Buddhist Studies
Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series. Nirvana | Joseph GoldsteinTo order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan’s 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
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-742
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Watching things come and go helps weaken obsessive cravings both in meditation and in our lives.
About Joseph Goldstein:
Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.
To find this meditation in the Ten Percent Happier app, you can search for “Going Deeper: Seeing Change.”
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A Buddhist psychiatrist (and one of the key players in Dan’s meditation career) talks about the overlap between Freud and the dharma.
Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.
In this episode we talk about:
The insubstantial nature of thoughts Staying present through anything without clinging or condemning. Turning down the ego and focusing on othersHow you transform your neuroses from monsters to little shmoos. And whether 10% is the right number?Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series. Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic PowersFor more information on Dan & Mark's retreat in Arizona: we don't have the link available yet but will update here as soon as we do!
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan’s 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
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10th
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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Am I a bad meditator if I don’t go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What’s the food like?
Spring Washam is the author of two books, A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and The Spirit of Harriet Tubman: Awakening from the Underground. She is also one of the founding teachers at the East Bay Meditation Center and is the founder of Lotus Vine Journeys, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.
In this episode we talk about:
Whether or not you’re a bad meditator if you don’t go on a retreatWhat the specifics of a retreat entailsHow you stay silent for days on endAnd how to actually get into a meditation retreatRelated Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan’s weekly 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
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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Guidance for any time you need to practice staying relaxed and ready for whatever life might throw your way.
About Matthew Hepburn:
Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.
To find this meditation in the Ten Percent Happier app, you can search for “Becoming Dauntless.”
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A wide ranging interview with one the biggest and most controversial names in the self-help world.
Deepak Chopra is the founder of the Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality. He is a best selling author, including numerous New York Times bestsellers. His new book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life, is out now.
In this episode we talk about:
Deepak’s definition of the quantum fieldHow Deepak handles criticism The concept of creative intelligence Breathing techniques, including vagal breathing and box breathingThe benefits of imagining your own death The exercise of returning to your zero pointThe concept of the body as a verbAnd the difference between the localized 'I' and the non-local 'I'Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan’s weekly 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
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/deepak-chopra
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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The tables have turned: Dan is interviewed by two of his producers.
This is the kickoff episode of our upcoming series celebrating the 10th anniversary of Dan’s book, where two of Dan’s producers, DJ Cashmere and Lauren Smith, interview him.
We talk about the story behind the book, what it was like to have a panic attack on national television, why Dan decided to admit it publicly, how the success of the book utterly transformed his life, and what he learned… Both while writing the book and subsequently.
We talk about concepts such as “Respond, not react,” why our faults aren’t our fault (but they are our responsibility), and whether we all have the capacity to change. DJ and Lauren will even weigh in on how they think Dan’s doing on the score.
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan’s weekly 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
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/736-10th-anniversary
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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At times it feels like thinking trips us up more often than it helps. In this session, everyday New Yorker—and meditation luminary—Sharon Salzberg coaches you toward feeling more empowered relating to your own thoughts.
About Sharon Salzberg:
A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.
Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of thirteen books, including Lovingkindness, Real Happiness, Real Love, and the most recent Finding Your Way. Sharon lives in New York City and teaches around the world.
To find this meditation in the Ten Percent Happier app, you can search for “Getting Some Space from Your Thoughts.”
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