DiscoverTen Percent Happier with Dan Harris
Ten Percent Happier with Dan Harris
Claim Ownership

Ten Percent Happier with Dan Harris

Author: ABC News

Subscribed: 78,583Played: 1,051,267


Dan Harris is a fidgety, skeptical ABC newsman who had a panic attack live on Good Morning America, which led him to something he always thought was ridiculous: meditation. He wrote the bestselling book, "10% Happier," started an app -- "10% Happier: Meditation for Fidgety Skeptics" -- and now, in this podcast, Dan talks with smart people about whether there's anything beyond 10%. Basically, here's what this podcast is obsessed with: Can you be an ambitious person and still strive for enlightenment (whatever that means)? New episodes every Wednesday morning.
238 Episodes
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.Plugzone: Website:"Widen the Window": Feedback Group: 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.Plugzone:Personal Website: Abbey: Channel: The Compassionate Kitchen: Buddhist Practices for Eating with Mindfulness and Gratitude book titles by Thubton Chodron:
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 ZoneWebsite: to the Heart: A Contemplative Journey to Engaged Buddhism: to Stand Up: An Engaged Buddhist Manifesto for Our Earth -- The Buddha's Life and Message through Feminine Eyes 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 ZoneWebsite, Newsletter and Blog: Where Should We Begin? with Esther Perel: How’s Work? With Esther Perel: Mating in Captivity: Unlocking Erotic Intelligence: The State of Affairs: Rethinking Infidelity: Talk: Rethinking infidelity… a talk for anyone who has ever loved Talk: The secret to desire in a long-term relationship: Future of Love, Lust, and Listening: SXSW 2018: Skills and Workplace Dynamics at SXSW 2019: @estherperelofficialTwitter: @EstherPerelFacebook: @esther.perel, 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 ZoneThe Likeability Trap: @AliciaMenendezInstagram: @aliciamenendezxoFacebook: @AliciaMenendezTVAn Evening with Joseph Goldstein and Dan Harris: Staying Sane in a Crazy World ReferencesPsychological Safety / What Google Learned From Its Quest to Build the Perfect Team: FIVE INVITATIONS: Discovering What Death Can Teach Us About Living Fully Percent Happier Podcast Insiders Feedback Group: 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 ZoneFace to Face: Curious Mind: @BrianGrazerAn Evening with Joseph Goldstein and Dan Harris: Staying Sane in a Crazy World’s Book Recommendations: Percent Happier Podcast Insiders Feedback Group: 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 ZoneThe Institute for Meditation and Psychotherapy: for Mindfulness and Compassion: Art of Now Blog: for Parents: Books: Brewer, MD, PhD (Habit Change): Alan Marlatt (Addictive Behaviors): Morey Inward Bound Mindfulness Education (iBme): Percent Happier Podcast Insiders Feedback Group***VOICEMAILS***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 ZoneWebsite: @self_compassionTED Talk:***VOICEMAILS***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 ZoneSee Yourself Compassionately: 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 ZoneWebsite: @MidlifeAtEaseMidwest Alliance for Mindfulness:***VOICEMAILS***Have a question for Dan? Leave us a voicemail: 646-883-8326
Bonus Meditation with Sharon Salzberg, Self-CompassionPlug ZoneSelf-Compassion Meditation: Salzberg Courses & Meditations on the Ten Percent Happier App:
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 ZoneWebsite: Slowly Podcast: @jkglei***VOICEMAILS***Have a question for Dan? Leave us a voicemail: 646-883-8326
Life is already complicated enough. Meditation doesn’t have to be, if we learn to be simple and easy.Plug ZoneBe Simple & Easy: Goldstein Courses & Meditations on the Ten Percent Happier App:
One of the first American Vipassana teachers and the co-founder of Insight Meditation Society, Joseph Goldstein, is a highly recognized name to many in western meditation. He has studied and practiced various forms of Buddhist meditation under world renowned teachers from India and he has led, and continues to lead, numerous insight and loving-kindness meditation retreats worldwide. Goldstein shares his abundance of knowledge on insight meditation, the confusion between attention and mindfulness, ethical frameworks and provides clarity on various terms such as the awakened mind, checking the attitude of the mind, in-order-to mind and more. Currently, Goldstein is a meditation teacher at the Insight Meditation Society in Barre, Massachusetts as well as on the Ten Percent Happier app. He is also the author of numerous publications such as Mindfulness: A Practical Guide to Awakening and One Dharma: The Emerging Western Buddhism.Plug ZoneInsight Meditation Society: Goldstein Courses & Meditations on the Ten Percent Happier App: York Insight December 5th Event: Meditation: Be Simple & Easy: Warren November Meditation Retreat:***VOICEMAILS***Have a question for Dan? Leave us a voicemail: 646-883-8326
David Fajgenbaum, a young, promising medical student, could not have imagined he would become a patient in the same hospital he was serving his residency. After being diagnosed with a very rare illness, he came close to death on multiple occasions. In the throes of one encounter, he promised himself that if he survived, he would make a difference in the fight against this disease. Through his research, he found a drug that he believes has helped him into remission. In the wake of his bouts, he has chosen to live his life "on overtime," time that he is extremely lucky to have, gifting him a unique perspective on living we can all learn from. Fajgenbaum is the Co-Founder and Executive Director of the Castleman Disease Collaborative Network and leads the Castleman Research Program at Penn Medicine. He is the author of Chasing My Cure which details his journey of going from a college athlete, living a healthy life to being diagnosed, and the hurdles he had overcome with love, determination and faith.Plug ZoneActively Moving Forward (AMF): Castleman Disease Collaborative Network (CDCN): @DavidFajgenbaumFacebook: @davidfajgenbaum,***VOICEMAILS***Have a question for Dan? Leave us a voicemail: 646-883-8326
As far as meditation teachers go, they don't come more highly regarded than our guest this week, Jack Kornfield. Kornfield trained as a Buddhist monk in the monasteries of Thailand, India and Burma. He has taught meditation internationally since 1974 and is one of the key teachers to introduce Buddhist mindfulness practice to the West. You might think this meditation master is unflappable, but you would be mistaken. Kornfield discusses how he, one of the preeminent teachers in the field, still encounters difficult times, including how his marriage ended in divorce. He also delves into the role psychedelics play in the mindfulness movement.Plug ZoneWebsite: @JackKornfieldFacebook: @jkornfield,***VOICEMAILS***Have a question for Dan? Leave us a voicemail: 646-883-8326
For Christine Porath, meditation was one way of coping with a toxic work environment. Her own experience, paired with watching her father suffer a serious health scare tied to his own harmful workplace atmosphere, led to her interest in researching civility in the workplace. She shares with us her findings, such as how working with uncivil co-workers can drive down morale as well as performance, and she presents data on the real-world financial consequences of incivility in the workplace. Porath is the author of "Mastering Civility: A Manifesto for the Workplace" and co-author of "The Cost of Bad Behavior."Plug ZoneWebsite: @PorathCTed Talk:***VOICEMAILS***Have a question for Dan? Leave us a voicemail: 646-883-8326
Peter Attia is the founder of Attia Medical, PC, a medical practice focusing on the applied science of longevity. In other words, his practice aims to increase the length of one's life, while simultaneously improving the quality. He explains how happiness, or emotional well-being, can help accomplish both and he recommends meditation as one way to achieve that emotional well-being. He knows this first hand; emotionally describing the personal struggles he overcame to transform himself into the person he is today. Discussing both his personal and professional beliefs he tells Dan, "Even If being happier didn't extend your life one day, even if it shortened your life a day, wouldn't it be worth it?"Plug ZoneWebsite: Peter Attia Drive Podcast:, Twitter, Instagram: @PeterAttiaMD***VOICEMAILS***Have a question for Dan? Leave us a voicemail: 646-883-8326
Bonus Meditation with Sharon Salzberg, Walking Meditation
Comments (86)

Scott Townsend

Thank you for having Mr. Hass as a guest, would like to hear from others on the subject.

Oct 22nd
Reply (1)

Daniel Moss

nice self compassion meditation process... fyi, it would be a lot nicer if you had a little gap after all your meditations before a loud, fast paced ad comes in. thanks

Oct 20th
Reply (1)

Heidi Schweizer

I was really excited to read that Dr. Fajgenbaum was going to be on this podcast. I've been looking forward to this episode. I have unicentric Castleman's disease. I'm a big fan of this podcast for various reasons. I like Dan's interview style and his personality the most. Thanks for being the calm, soothing part of my day.

Sep 19th

mahmood hasan


Sep 11th


Dan wasn't open to this interview at all. Quite disappointing.

Aug 26th

Kayla Fowler

she's just describing CBT, I don't understand why this is being given a platform. 🤷

Aug 26th

Ivan Kovalenko


Aug 23rd


amazing episode. feels likes two masters sharing insights together

Jul 31st

elin moen

Love the meditation 😍

Jul 23rd


The best conversation. This whole hour and a half is sooo worth it!

Jul 14th


Dont look for peace in the external reality

Jul 6th
Reply (1)

Teresa Duhl

I would love a discussion of grudges and how to release them. Often the person against whom the grudge is held is untouchable b/c either they have not earned the trust needes to have a vilnerable conversation ("what you did hurt") or they simply are not physically in your life any more.

Jul 3rd

Jens Emil Asp


Jun 27th


I was pleased that this went beyond the old materialist paradigm that does a very slow death in the wake of quantum reality. however I wished they would have taken the next big step. consciousness as fundamental rather than so called matter. science went wrong when it went down the materialist deterministic path. but on our level it certainly seemed plausible. not so much anymore, in fact it doesn't work on the quantum level

Jun 14th

Samantha McAtear

Great interview!

Jun 14th

Samantha McAtear

This'd be much better to listen to without the swears beeped out in my opinion.

Jun 14th

Edson José Cortiano

Suggestions for guests: lucid dreaming teachers, such as Robert Waggoner and Andrew Holecek.

Jun 13th


i dont agree with Dali Lamma .. religions can be very destructive. its not like food.. cutting off heads or saying your going to hell if your not in it is not right actions.. So I say hes totally wrong on this issue to stay in a religion.

Jun 5th

Harman Bagha

You can meditate for decades but that doesn't mean your sexuality is gone. You have the possibility of turning this into the catholic church and allnthe pedophilia. Dont repress sexuality but dont do it with your students obviously.

Jun 1st

Amanda de la Port

sounds like a crock of shit. 1st 10 % podcast I haven't enjoyed.

May 26th
Download from Google Play
Download from App Store