• While in medical school in the mid-90's, Alexis Santos found himself in the midst of a spiritual crisis. At one of the top medical schools in the country, he felt unfulfilled and disillusioned by the stress and unhappiness around him and in his fellow students. After two years, he changed course and travelled to India, where he was first introduced to insight meditation on a 10-day retreat in the S.N. Goenka tradition. Interested to deepen his meditation practice, he happened across Sayadaw U Tejaniya, an unknown meditation teacher in Burma at the time. Recognizing his good fortune, Alexis decided to stay on, where he ordained as a Buddhist monk for two years. At the encouragement of Sayadaw U Tejaniya, Alexis began teaching and in 2016 he completed the Spirit Rock/Insight Meditation Society teacher training program with Joseph Goldstein, Jack Kornfield and others. He now teaches meditation retreats at centers throughout North America, Europe and Australia. In this episode, the conversation gets an interesting start with Alexis sharing his views on sleepiness and meditation, and then moving on to his time in Burma with Sayadaw U Tejaniya, the masculine and feminine approach to meditation and habit formation and how to use all our waking hours to practice meditation in daily life.

    Website: https://www.alexissantos.io/about
    Alexis courses in the app: https://10percenthappier.app.link/Alexis-Santos
    Alexis Santos on Dharma Seed: https://dharmaseed.org/teacher/525/

    Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

    Ten Percent Happier Discount:

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  • Dr. Matthew Walker is a sleep scientist with a PhD in neurophysiology. His research investigates the impact of sleep on human health and diseases like Alzheimer's, Parkinson's, and cancer. In this episode, Dr. Walker shares significant findings on what happens to us when we do not get enough sleep. He also offers practical tips on how we can get more, quality sleep and how meditation can help.

    Join the New Year's Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1

    Plug Zone--
    Book: Why We Sleep, https://www.amazon.com/dp/1501144316
    Website: https://www.sleepdiplomat.com/
    Twitter: https://twitter.com/sleepdiplomat?lang=en

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  • Dan shares four best practices to help you build and keep up the meditation habit.

    Join the Free New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Award-winning registered dietitian Evelyn Tribole inspires people to rethink their relationship with food and enjoy eating. In today's diet culture, people have stopped trusting their bodies and are ignoring its cues. In her nutrition counseling practice, Evelyn helps people tune in to what their bodies are trying to tell them through awareness and intuitive eating. In this episode, Evelyn describes how her meditation practice has deepened her passion for her career. She further explains the ten principles detailed in her new book, "Intuitive Eating," about rejecting the diet mentality and making peace with all food.

    Join the New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1

    Website: https://www.evelyntribole.com/
    New Book: https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/
    Work book: https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225/
    Books: https://www.evelyntribole.com/evelyns-books/
    Instagram: https://www.instagram.com/evelyntribole/

    Mentioned on the show:
    - Crazy Wisdom
    - https://podcasts.apple.com/us/podcast/209-kryptonite-for-inner-critic-self-compassion-series/id1087147821?i=1000453700663

    Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

  • For as long as she can remember, Kelly McGonigal has felt motivated to understand the causes of pain and suffering and find ways to relieve them. This motivation led her to pursue a career in psychology and cultivate a meditation practice. In this episode Kelly talks about the types of meditation that have the biggest impact for her and how she integrates them into her daily life. She also discusses her new book, "The Joy of Movement," which she hopes will help change the negative perceptions some have about exercise. Calling her book a love letter to movement and human nature, she believes movement can help us access the positive states of bliss, joy, hope, and connection. She also offers practical tips for building healthy habits.

    Check out the new Ten Percent Happier course on healthy habits with Kelly McGonigal: http://www.tenpercent.com/habits (App: https://10percenthappier.app.link/gAd07mXoo2)

    - Website: http://kellymcgonigal.com/
    - "The Joy of Movement": https://www.amazon.com/Joy-Movement-exercise-happiness-connection-ebook/dp/B07Q4LY2CV
    - Previous Books: http://kellymcgonigal.com/books
    - TED Talk: How to make stress your friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en
    - Instagram: https://www.instagram.com/kellymariemcgonigal/
    - Facebook: https://www.facebook.com/kellymcgonigalauthor/

    Books mentioned:
    "Fearless Heart": https://www.amazon.com/Fearless-Heart-Courage-Compassionate-Transform/dp/1101982926

    Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Nikki Mirghafori has been an Artificial Intelligence scientist for nearly three decades. She never intended to become a Buddhist teacher, but after establishing herself in her AI career, she devoted her time to extensive meditation training. She now teaches Dharma internationally. In this fascinating discussion, Nikki details her extraordinary life experiences. From growing up in Iran during the Iran-Iraq War, to writing a thank you letter to a tick that gave her Lyme disease. She talks about her meditation practice today and how it has evolved from when she first started. And she dives into the process and benefits of one of her more challenging teachings, the Mindfulness of Death.


    Nikki's Website: https://www.nikkimirghafori.com/
    The Most Venerable Pa-Auk Tawya Sayadaw Bhaddanta Acinna: https://www.paaukforestmonastery.org/about-us
    Podcast Episode #10 Leigh Brasington: https://podcasts.apple.com/my/podcast/10-leigh-brasington/id1087147821?i=1000367352158

    Ten Percent Happier Gift: https://www.tenpercent.com/gift

    Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Norman Fischer is a poet, writer, and Zen priest who has dedicated his life to studying, practicing and teaching Zen Buddhism. After graduating from the Iowa Writers' Workshop, he moved to San Francisco to learn how to practice meditation in the Soto Zen tradition. He spent decades studying the practice and serving the temple at the San Francisco Zen Center, where he went on to serve as the co-abbot from 1995-2000. After retiring as co-abbot, he founded the Everyday Zen Foundation where he continues to offer teachings and lead retreats. In this episode, Norman discusses with Dan the importance of expanding the way we think about ourselves and the world we live in because, he says, we are drowning in the limitations we've collectively set for ourselves and the ways we live in the world. The theme of the reflections in this episode come from Norman's new book titled "The World Could Be Otherwise."

    Website: https://www.normanfischer.org/
    Everyday Zen Foundation: http://www.everydayzen.org/

    The World Could Be Otherwise: Imagination and the Bodhisattva Path: https://www.amazon.com/World-Could-Otherwise-Imagination-Bodhisattva/dp/161180504X

    Other books mentioned in this conversation:
    The Order of Time by Carlo Rovelli: https://www.amazon.com/Order-Time-Carlo-Rovelli/dp/073521610X

    Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Elizabeth Stanley has a long history of stress and trauma. In this episode she talks about the adversities she has suffered, which include a near death experience and losing her eyesight for extended periods of time from contracting Lyme disease while serving in the military. After decades of "powering through" and not dealing with her difficult emotions, she reached a breaking point. That's when her healing journey began and she found meditation, sitting multiple long retreats. Stanley has since created a resilience training program, called Mindfulness-based Mind Fitness Training, that she has taught to military troops and to people working in high-stress situations. Her book, "Widen the Window," offers tools on thriving during stress and recovering from trauma.

    Website: https://elizabeth-stanley.com/
    "Widen the Window": https://www.amazon.com/Widen-Window-Training-Thrive-Recover/dp/0735216592

    Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Thubten Chodron was born in Chicago and grew up near Los Angeles. She felt her life's calling was to help others, so she became a teacher, landing her first job in the inner-city schools of Los Angeles. Looking for something to do during summer break, she saw a flyer for a meditation course being taught by two Tibetan Lamas. Little did she know, taking this course would change the trajectory of her life. The teaching that resonated with her most was about setting motivations. She realized that though she was doing good things in her life, the motivations she had for doing them were self-centered. Chodron wanted to dedicate her life to living selflessly and with altruistic intentions. She felt the only way she could do that was to let go of her worldly attachments, including her marriage, and become a Buddhist nun. She believes we all have the potential to be happy and live altruistically, but we get in our own way. In this episode, Chodron offers her thoughts on how to set selfless motivations as we live our everyday lives.

    Personal Website: https://thubtenchodron.org/
    Sravasti Abbey: https://sravastiabbey.org/
    YouTube Channel: https://www.youtube.com/user/sravastiabbey

    The Compassionate Kitchen: Buddhist Practices for Eating with Mindfulness and Gratitude https://www.amazon.com/Compassionate-Kitchen-Practices-Mindfulness-Gratitude/dp/1611806348

    Other book titles by Thubton Chodron: https://www.amazon.com/Thubten-Chodron/e/B000APM652

  • Kittisaro graduated from Princeton as a Rhodes Scholar and went on to Oxford before going to Thailand to ordain with Ajahn Chah in 1976. He was a monk for 15 years. Thanissara started Buddhist practice in 1975, decided to ordain after meeting Ajahn Chah and spent 12 years as a Buddhist nun. They had known each other for years when they fell in love in 1991. They decided to leave the order so they could be together and were married the following year. They have gone on to become co-founders of Dharmagiri Sacred Mountain Retreat in South Africa and co-authors of Listening to the Heart: A Contemplative Guide to Engaged Buddhism. They are Guiding Teachers of Sacred Mountain Sangha, on the Spirit Rock Teacher Council, and are Core Teachers at Insight Meditation Society. In a wide ranging interview, they discuss their practice and how their monastic lives have prepared them for their life in a relationship.

    Plug Zone
    Website: http://sacredmountainsangha.org/
    Listening to the Heart: A Contemplative Journey to Engaged Buddhism:
    Time to Stand Up: An Engaged Buddhist Manifesto for Our Earth -- The Buddha's Life and Message through Feminine Eyes

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Psychotherapist and New York Times bestselling author Esther Perel is recognized as one of today’s most insightful and original voices on modern relationships. Perel provides her insight on such topics as: how to make a relationship work in today’s society, the real reasons why we cheat, and how political or economic shifts can affect our relationships. Her celebrated TED talks on relationships have garnered more than 28 million views and her international bestseller Mating in Captivity: Unlocking Erotic Intelligence became a global phenomenon translated into 25 languages.

    Plug Zone
    Website, Newsletter and Blog: https://www.estherperel.com/
    Podcast: Where Should We Begin? with Esther Perel: https://podcasts.apple.com/us/podcast/where-should-we-begin-with-esther-perel/id1237931798
    Podcast: How’s Work? With Esther Perel: https://open.spotify.com/show/0P13JasQfVZ1RiDCMZMYNU
    Book: Mating in Captivity: Unlocking Erotic Intelligence: https://www.amazon.com/Mating-Captivity-Unlocking-Erotic-Intelligence/dp/0060753641
    Book: The State of Affairs: Rethinking Infidelity: https://www.estherperel.com/store/the-state-of-affairs
    TED Talk: Rethinking infidelity… a talk for anyone who has ever loved
    TED Talk: The secret to desire in a long-term relationship:
    The Future of Love, Lust, and Listening: SXSW 2018: https://www.sxsw.com/interactive/2018/esther-perel-interactive-keynote-at-sxsw-2018-video/
    Relationship Skills and Workplace Dynamics at SXSW 2019: https://www.sxsw.com/interactive/2019/esther-perel-on-relationship-skills-and-workplace-dynamics-at-sxsw-2019-video/
    Instagram: @estherperelofficial
    Twitter: @EstherPerel
    Facebook: @esther.perel, https://www.facebook.com/esther.perel/

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Our guest this week is Alicia Menendez, an award-winning journalist, who finds herself in a common position for many women: caring way too much about what others think of her. Be nice, but not too nice. Be successful, but not too successful. Just be likeable, whatever that means. In the workplace strong women are often criticized for being cold, while warm women may be seen as pushovers. In her just released book, The Likeability Trap, and in our conversation, she discusses this issue and explains how and why both men and women should combat it.

    Plug Zone
    The Likeability Trap: https://www.amazon.com/Likeability-Trap-Break-Free-Worth/dp/0062838768
    Website: http://aliciamenendez.com/
    Twitter: @AliciaMenendez
    Instagram: @aliciamenendezxo
    Facebook: @AliciaMenendezTV

    An Evening with Joseph Goldstein and Dan Harris: Staying Sane in a Crazy World

    Episode References
    Psychological Safety / What Google Learned From Its Quest to Build the Perfect Team:

    THE FIVE INVITATIONS: Discovering What Death Can Teach Us About Living Fully

    WeCroak: https://www.wecroak.com/

    Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Brian Grazer is a Hollywood giant! He’s made more than 100 films including Splash, Apollo 13 and the best-picture-winning A Beautiful Mind. He tells Dan this week how he has used his own curiosity in others to build powerful relationships. He takes us back to when he was a law clerk at Warner Bros. delivering papers to the biggest names in Hollywood and how he was able to overcome personal obstacles to strike up conversations he would turn into connections. Grazer also discusses how he uses transcendental meditation to calm feelings of anxiety and fear. We also discuss his latest book, Face to Face: The Art of Human Connection, his secrets on how to engage with others, and the importance of eye contact is when it comes to building relationships.

    Plug Zone
    Face to Face: https://www.amazon.com/Eye-Contact-Power-Personal-Connection/dp/1501147722
    A Curious Mind: http://www.grazeriscurious.com/
    Social: @BrianGrazer

    An Evening with Joseph Goldstein and Dan Harris: Staying Sane in a Crazy World

    Dan’s Book Recommendations: https://www.tenpercent.com/reading
    Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Dr. Susan Pollak found refuge in meditation at a young age, introduced to it by a family member. Describing herself as an anxious and neurotic kid, she noticed how meditation offered her some relief. Pollak has remained fascinated with meditation ever since. She earned degrees in comparative religion and psychology, becoming a psychologist, and for decades she has been integrating the practice of mediation into psychotherapy. In her new book, “Self-Compassion for Parents,” she explains why parents need to care for themselves first in order to provide the best care for their children. For those short on time, she’s created meditation practices that take just a few minutes and she explains how even small moments of mindfulness can make a big difference.

    Plug Zone
    The Institute for Meditation and Psychotherapy: http://meditationandpsychotherapy.org/
    Center for Mindfulness and Compassion: https://www.chacmc.org/
    The Art of Now Blog: https://www.psychologytoday.com/us/blog/the-art-now
    Website: https://www.drsusanpollak.com/
    Self-Compassion for Parents:
    Additional Books: https://www.drsusanpollak.com/books.php

    Judson Brewer, MD, PhD (Habit Change): https://www.brown.edu/public-health/mindfulness/people/judson-brewer-md-phd
    G. Alan Marlatt (Addictive Behaviors): http://depts.washington.edu/abrc/marlatt.htm
    Jessica Morey Inward Bound Mindfulness Education (iBme): https://ibme.com/

    Ten Percent Happier Podcast Insiders Feedback Group

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Self-compassion may not be your strong suit, but with this introductory training, you’ll develop more resilience, kindness, and ease in life.

    Plug Zone

  • Life can be challenging. It’s comforting to have kind, supportive people around you to help you through it. Dr. Kristin Neff believes it’s equally important to cultivate a kind, supportive inner voice. In her last year of graduate school Neff was going through what she calls a messy divorce. Looking for a way to alleviate the strong feelings of stress and shame she was experiencing, she found meditation. Drawn to the integration of mindfulness and compassion practices, she was able to work through her emotional turmoil. She came to the realization that she deserved kindness and encouragement and she didn’t need to rely on anyone other than herself to fulfill those needs. That epiphany inspired her to spend the next several years of her life doing self-compassion work. Neff believes self-compassion is a trainable skill anyone can learn, even those who are not naturally inclined to be kind to themselves. She recently co-created a workbook that guides the reader through the practices of mindful self-compassion, hoping to help others experience the life-changing benefits of being kind to ourselves.

    Plug Zone
    Website: https://self-compassion.org/
    Workbook: https://self-compassion.org/mindful-self-compassion-workbook/
    Twitter: @self_compassion
    TED Talk: https://ed.ted.com/on/zhq011AI

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Self-Compassion may not be your strong suit, but with this introductory training, you’ll develop more resilience, kindness and ease in life.

    Plug Zone
    See Yourself Compassionately: https://10percenthappier.app.link/ZHqOD1TNv0
    Jessica Morey Meditations on the Ten Percent Happier App:

  • Dr. Sydney Spears is a professor at the University of Kansas School of Social Welfare and holds a PhD in Clinical Social Work from Smith College. As a woman of color, she tells us she has experienced layers of oppression and discrimination. Looking for a way to make sense of these experiences, and the difficult emotions she felt because of them, she became interested in meditation. Through her mindfulness practice she realized her identity did not need to be defined by the social constructs society often uses to discriminate. She found comfort in knowing that while she may not be able to control her external experiences, no one could affect her internal peace. Now she teaches the concept of mindful self-compassion to help others come to this same realization.

    Plug Zone
    Website: https://midlifeateasecounseling.com/
    Twitter: @MidlifeAtEase
    Midwest Alliance for Mindfulness: https://mindfulness-alliance.org/

    Have a question for Dan? Leave us a voicemail: 646-883-8326

  • Bonus Meditation with Sharon Salzberg, Self-CompassionPlug ZoneSelf-Compassion Meditation: https://10percenthappier.app.link/pRxEZhPgk0Sharon Salzberg Courses & Meditations on the Ten Percent Happier App:https://10percenthappier.app.link/NOCqrWwik0

  • We are all guilty at times of taking on too much. Our guest this week, Jocelyn K. Glei, explains some of the benefits of taking a step back. She discusses the importance of slowing things down to prevent burnout and boost creativity. She’s written about maximizing potential and managing each day. Her most recent book is Unsubscribe: How to Kill Email Anxiety, Avoid Distractions, and Get Real Work Done.

    Plug Zone
    Website: https://jkglei.com/
    Hurry Slowly Podcast: https://hurryslowly.co/
    Course: https://reset-course.com/
    Books: https://www.amazon.com/Jocelyn-K-Glei/e/B00BSX6EJE/ref=dp_byline_cont_book_1
    Twitter: @jkglei

    Have a question for Dan? Leave us a voicemail: 646-883-8326