10% Happier With Dan Harris

Feiler also discusses why we no longer live linear lives, letting go of the idea of having a career, and redefining success.  Bruce Feiler is the author of seven New York Times bestsellers, including Life Is in the Transitions, The Secrets of Happy Families, and Council of Dads. His three TED Talks have been viewed more than four million times, and he teaches the TED Course How to Master Life Transitions. His latest book is called The Search. In this episode we talk about:How Feiler went from being a guy whose early work focused on spirituality to now focusing on work How historically work was something that was supposed to make you unhappy. And how Millennials and Gen Z have helped change thatWhat is a workquake?Why the majority of us actually have 5 jobs— what those are and why they matterWhat is a meaning audit? The best single question you can ask yourself to write your own story of success And the historical figures who helped define how we think about successFull Shownotes:

These seven rules illustrate a middle path between completely stifling your emotions and bringing your whole self to the office.Liz Fosslien is an expert on emotions at work and is also on the leadership team at Atlassian's Team Anywhere and previously served as the head of content and communications at Humu. She has been featured by TED, The Economist, Good Morning America, The New York Times, and NPR.Mollie West Duffy is also the head of Learning and Development at Lattice, and was previously an Organizational Design Lead at global innovation firm IDEO, and a research associate for the Dean of Harvard Business School. She has worked with companies of all sizes on organizational development, leadership development, and workplace culture.Liz and Mollie are the co-authors of No Hard Feelings: The Secret Power of Embracing Emotions at Work and Big Feelings: How to Be Okay When Things Are Not OkayIn this episode we talk about:Why not acknowledging your emotions can lead to worse outcomesHow to understand the dat

Find freedom from obsessive loops of fear by getting grounded in the body, dropping the stories, and bringing some kindness to the struggle.About Sebene Selassie:Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.To find this meditation in the Ten Percent Happier app, you can search for “Loosening the Grip of Panic.”See Privacy Policy at https://art19.com/privacy and Californi

In this episode from The One You Feed podcast, Dan sits down with host Eric Zimmer and discusses his original skepticism of meditation and the benefits he discovered from developing a regular meditation practice. Listen to The One You Feed for more compelling interviews. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The office might be one of the most difficult places to not side with yourself, but it’s a concept that can help you navigate challenging situations at work.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 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. In this episode we talk about:How to change your relationship to your thoughtsHow to navigate the highs of praise and the lows of blameHow to handle relationships at work when giving or receiving feedbackHow to bring your mindfulness practice to your workplaceFull Shownotes:https://www.tenpercent.com/tph/podcast-episode/matthew-hep

Balancing happiness and ambition is a challenge, especially if you often define yourself by your work. Stolzoff covers why it’s good to have a job that’s simply good enough.Simone Stolzoff is the author of The Good Enough Job: Reclaiming Life from Work. He is a designer and workplace expert from San Francisco, and a former design lead at the global innovation firm IDEO. His work has been featured in The New York Times, Washington Post, Wall Street Journal, The Atlantic, and many other publications. He is a graduate of Stanford and The University of Pennsylvania.In this episode we talk about:His argument for diversifying our sources for what makes a meaningful life How passion for your job shouldn’t be a stand-in for pay or security And how to balance the pursuit of meaningful work without letting it take over your lifeFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/simone-stolzoffSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy

Mindfulness isn't about making your heart open. It's about feeling however you feel, respecting that, and sometimes, saying no.About Cara Lai:Cara Lai spent most of her life trying to figure out how to be happy, or at least avoid total misery, which landed her on a meditation cushion for the majority of her adulthood. Throughout many consciousness adventures including a few mind-bendingly long meditation retreats, she has explored the wilderness of the mind, chronic illness, the importance of pleasure, and a wide range of other things that she might get in trouble for mentioning publicly. In the past, Cara has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she’s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA; ultimately hop

Welcome to the third installment of Meditation Party, an experiment we’re running with a chattier format – more of a morning zoo vibe, but way deeper, of course. Dan’s co-hosts in this episode are his two close friends: the great meditation teachers Sebene Selassie and Jeff Warren. Sebene Selassie is based in Brooklyn and describes herself as a “writer, teacher, and immigrant-weirdo.” She teaches meditation on the Ten Percent Happier app and is the author of a great book called, You Belong. Jeff Warren is based in Toronto and is also a writer and meditation teacher who co-wrote the book, Meditation for Fidgety Skeptics with Dan Harris. Jeff also hosts the Consciousness Explorers podcast.Related Episodes:#489. Can You Really Conquer Hatred Through Love? | Father Gregory Boyle#519. The Art and Science of Keeping Your Sh*t Together | Shinzen Young and James Gross Best of the Archives: Making it RAIN | Tara BrachFor more info on the Meditation Party Retreat: Meditation Party Workshop at Omega InstituteTo wat

Today’s guest is Linda Åkeson McGurk, a Swedish American writer and author of There’s No Such Thing As Bad Weather: A Scandinavian Mom’s Secrets for Raising Healthy, Resilient, and Confident Kids. Her latest book is called The Open-Air Life: Discover the Nordic Art of Friluftsliv and Embrace Nature Every Day. She is the founder of the blog Rain or Shine Mamma, a resource for parents and other caregivers.In this episode we talk about:Why humans are so drawn to nature and what the many scientific benefits areThe historical roots of friluftsliv in Nordic countriesWhy we should go outside even when the weather sucksWhy we should go camping The benefits of cold plungesThe benefits of silenceThe danger of seeing ourselves as separate from natureAnd why she believes appreciation of nature and meditation are complimentaryFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/linda-akeson-mcgurkTheMightyFix.com/HAPPIEROther Resources Mentioned:Wim HofAdditional Resources:Download the Ten Percent Happier a

Get out of the trance of thinking and explore what it’s like to be more generous with your attention directly, here, now.About Pascal Auclair:Pascal Auclair has been immersed in Buddhist practice and study since 1997, mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. He is a co-founder of True North Insight and one of TNI’s Guiding Teachers. To find this meditation in the Ten Percent Happier app, you can search for “The Present Moment.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Mindfulness is a word that is in danger of becoming meaningless. In this episode, we dig into the meaning of mindfulness, how to practice without getting overwhelmed, and how to stop the judgment spiral.Today’s guest is Diana Winston, the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center. She has written several books, including The Little Book of Being, and Fully Present, the Science, Art and Practice of Mindfulness, which she co-authored with Susan Smalley, and which is celebrating its tenth anniversary. Diana has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma. In this episode we talk about:How Diana defines mindfulnessHow we know if we’re in a state of bonafide mindfulnessThe difference between mindfulness as a trait and mindfulness as a state Whether you have to meditate to achieve mindfulness as a traitWhat current scientific research says about the benefits of meditationThe link between intuition, happiness and authent

Gladwell On: the importance of flow states, why people should have a lifelong pursuit or practice, and how he personally relaxes.Malcolm Gladwell is the president and co-founder of the podcasting network Pushkin Industries, and the author of six New York Times bestselling books including The Tipping Point, Blink, Outliers, David and Goliath, and Talking to Strangers. He’s also the host of the Pushkin podcast Revisionist History. For tickets to TPH's live event in Boston on September 7:https://thewilbur.com/armory/artist/dan-harris/For tickets to TPH's live and live streamed event in Colorado on November 3:https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/Do you have a favorite episode of TPH? We want to hear about it!Here’s how you can help us uncover these hidden gems.Call +1 508-656-0540Tell us your name and favorite episodeAnd, in a couple of sentences, tell us why this episode hit home for youDo this and your episode and story may be part of our Deep Cuts featureIn this episode

The scientific case for self-compassion and why it doesn’t have to lead to passivity, self absorption, or cheesiness.Today's guest is Kristin Neff, an Associate Professor of Educational Psychology at the University of Texas at Austin. She’s the author of the book Self-Compassion: The Proven Power of Being Kind to Yourself and Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive.For tickets to TPH's live event in Boston on September 7:https://thewilbur.com/armory/artist/dan-harris/For tickets to TPH's live and live streamed event in Colorado on November 3rd:https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/Do you have a favorite episode of TPH? We want to hear about it!Here’s how you can help us uncover these hidden gems.Call +1 508-656-0540Tell us your name and favorite episodeAnd, in a couple of sentences, tell us why this episode hit home for youDo this and your episode and story may be part of our Deep Cuts featureIn this episode we talk a

Our busy lives rarely afford us time to reflect on what’s truly important. Remembering what matters most empowers us to engage meaningfully.About La Sarmiento:La Sarmiento is the the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA+ Sanghas and a mentor for the Mindfulness Meditation Teacher Certification Program and for Cloud Sangha. They graduated from Spirit Rock Meditation Center's Community Dharma Leader Training Program in 2012. As an immigrant, non-binary, Filipinx-American, La is committed to expanding access to the Dharma. They live in Towson, MD with their life partner Wendy and rescue pups Annabel and Bader.To find this meditation in the Ten Percent Happier app, you can search for “Finding Purpose: What Matters Most?” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ryan also talks about how meditation helped him ride out a brutal political campaign,  escaping the grind, and whether he’ll run for office again.Tim Ryan served for 20 years in the U.S. Congress. He is the author of a book on the power of mindfulness. He is the author of a book on the power of mindfulness, Healing America: How a Simple Practice Can Help Us Recapture the American Spirit and a book on reforming the broken food systems, The Real Food Revolution: Healthy Eating, Green Groceries, and the Return of the American Family Farm.In this episode we talk about:How his practice helped him weather a brutal political campaign Why he’s joined the ice bath crazeThe link between breathwork and meditationHow he’s adjusting to civilian life after 20 years in WashingtonHow he handled things when he realized the race was not going his wayWhat he was thinking and feeling when he made his concession speechWhat it’s like to be outside of the DC fishbowlThe freedom that comes with not living under a microscop

We also cover: What to do when you're feeling stuck, the difference between authenticity and sincerity, and his approach to work/life balance.Rick Rubin is a nine-time GRAMMY-winning producer and a New York Times number one best selling author of the book, The Creative Act: A Way of Being. He was named one of the 100 most influential people in the world by Time and the most successful producer in any genre by Rolling Stone. He has collaborated with artists from Tom Petty to Adele, Johnny Cash to the Red Hot Chili Peppers, Beastie Boys to Slayer, Kanye West to the Strokes, and System of a Down to Jay-Z.In this episode we talk about:Rick’s meditation practiceThe connection between meditation and creativityWhy creativity is a birthright for all of usHow good habits help facilitate the making of good artThe benefits of accepting the magical and mysterious aspects of creativityHis analogy of the vessel and the filter The difference between authenticity and sincerity  The role of doubt when creating&

The great meditation teacher Sebene Selassie said this about today’s guests: “I think their work is going to revolutionize mindfulness.” The guests in question are Jake Eagle, a licensed mental health counselor, and Dr. Michael Amster, a physician with a specialty in pain management who is also a certified yoga and meditation teacher. Together, they’re out with a new book called The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day. In it, they lay out a simple technique for “microdosing mindfulness” that just about anybody can work into their daily lives.Plus: Dan’s wife, Bianca, joins Dan as co-interviewer.In this episode we talk about:How Jake and Michael stumbled upon this method (the story involves pancakes)Why Bianca has had trouble booting up a meditation habit (and why Jake says he’s “a terrible meditator”)Why people who have trouble sitting daily for extended periods might find that these microdoses are easier to work into t

Counteract negativity bias by appreciating the goodness in life: simple acts of kindness, moments of beauty, and even your own good efforts.About Oren Jay Sofer: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. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.To find this meditation in the Ten Percent Happier app, you can search for “What’s Good?” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The hidden influence that your surroundings can have on your happiness. And how to tweak things in subtle but powerful ways.Today’s guest is Ingrid Fetell Lee, the author of Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness. She is the former design director at IDEO and the founder of the website The Aesthetics of Joy. She holds a Master’s in Industrial Design from Pratt Institute and a Bachelor’s in English and Creative Writing from Princeton University. This is the second installment in a three part series we’re running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness. For tickets to TPH's live event in Boston on September 7:https://thewilbur.com/armory/artist/dan-harris/In this episode we talk about:The physiological and psychological benefits of joy How to find joy in tangible objects and sensorial experiencesWhat Ingrid means by “faux joy”How joy c

Did you know that just 20 minutes of art a day is as beneficial as exercise and mindfulness? Or that participating in one art experience per month can extend your life by ten years? Our guests Ivy Ross and Susan Magsamen talk about their new book, Your Brain on Art: How the Arts Transform Us. Together they explore the new science of neuroaesthetics, which explains how the arts can measurably change the body, brain, and our behaviors. This is the first installment in a three part series we’re running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness. In this episode we talk about:Their definition of the arts and aesthetic experiencesHow they see nature as, “the highest form of art”How simple actions like humming in the shower & gardening can be categorized as art experiencesHow you don’t have to be good at making art to benefit from itThe difference between “makers” and “beholders”