10% Happier with Dan Harris

Scientific evidence that spending time in nature has profound impacts on your physical, mental, and emotional well-being.We’ve got something special planned for you today. We’re talking about the massive psychological and physiological benefits of being in nature.Nature impacts your mood. It has a whole long list of positive benefits for your nervous system, and even changes how you are with other people. In fact, as you'll hear today’s guest say, “nature is healthcare”. Dr. Dacher Keltner is one of the world’s foremost emotion scientists. He is a professor of psychology at UC Berkeley and the director of the Greater Good Science Center. He has over 200 scientific publications and six books, including Born to Be Good, The Compassionate Instinct, The Power Paradox, and Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. He has written for many popular outlets, from The New York Times to Slate, and has consulted extensively for Google, Apple, and Pinterest, on issues related to emotion and well-being. He also hosts the podcast The Science of Happiness.This is the first of a three-part series we’re doing focused on the benefits of spending time outside. Today we talk about how it impacts sleep, cognition, memory, your nervous system, and your relationships. Next week, we address the 80% of Americans who live in urban areas—how do you derive these benefits? And in week three, we take a deep dive on the science of walking. Related Episodes:#546. This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher KeltnerWe Know Nature Is Good for Us. Here’s How To Make Time for It, Scandinavian Style | Linda Åkeson McGurkSign up for Dan’s newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/dacher-keltner-bonus-1Additional Resources:Download the Happier app today: https://my.happierapp.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Radical strategies for the scarcity mindset.Robin Wall Kimmerer is a mother, scientist, decorated professor, and enrolled member of the Citizen Potawatomi Nation. She is the author of Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants, which has earned Kimmerer wide acclaim. Her first book, Gathering Moss: A Natural and Cultural History of Mosses, was awarded the John Burroughs Medal for outstanding nature writing, and her other work has appeared in Orion, Whole Terrain, and numerous scientific journals. Her new book, The Serviceberry, is about a plant whose behavior is a model not only for our individual lives, but potentially for rethinking the global economy.In this episode we talk about:Nature as a model for the economyHow to reclaim our stolen attentionPractices of gratitudeCounterintuitive advice on wealth and securityHow to change your relationship to the living worldThe science of biomimicryPlants as persons, and the study of plant cognitionAnd the importance of recognizing both Western science and the indigenous worldviewRelated Episodes:#546. This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher KeltnerWe Know Nature Is Good for Us. Here’s How To Make Time for It, Scandinavian Style | Linda Åkeson McGurk#505. The 5 Things That Are Ruining Your Meditation (and Your Life) – And How to Handle Them | Bonnie DuranSign up for Dan’s newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/robin-wall-kimmerer-861Additional Resources:Download the Happier app today: https://my.happierapp.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Evidence from the guy who pioneered the science.James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people’s personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives.In this episode we talk about:The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. Other kinds of journaling such as to-do lists and gratitude lists. Why writing things down helps shift our perspective on our stress or trauma. How that can lead to a cascade of benefits, from improved sleep to improved working memoryAnd why Pennebaker, who’s a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefitsDump It Here journal is available now. https://shop.danharris.com/ Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/pennebaker-860See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

An alternative for people who have trouble meditating on the breath.About Sharon Salzberg:Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago, inspiring generations of meditation teachers and wellness influencers.A co-founder of The Insight Meditation Society in Barre, MA, Sharon is the author of thirteen books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindess.In 2023, Sharon released two new books: Real Life, available from Flatiron Books, and Finding Your Way, a small gift book from Workman.To find this meditation in the Happier app, you can search for “Meditating with Touch Points.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A crucial (and often misunderstood) concept in Buddhism: letting go.For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle surrendering or letting go. This is the fourth in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.*Find the Soft Belly Meditation here *Check out Sebene Selassie’s website and newsletter, Ancestor to Elements. Plus, her ‘Let It Be’ guided meditation on DanHarris.com****Want to study and practice with today's guests? Please check out these Spirit Rock offerings:Matthew Brensilver, Buddhist Psychology Training (Begins in January)Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENTVinny and Kaira Jewel will also teach at the Insight Meditation Society:Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (online) (Mar 23 - Mar 29)Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)Related Episodes:Listen to all of DJ’s correspondence episodes here3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThree Buddhist Practices For Getting Your Sh*t Together | Vinny FerraroWhy Self-Hatred Makes No Sense | Matthew BrensilverHow to Actually Be Present | Matthew BrensilverAlso, the teachers’ sites: https://vinnyferraro.org/Vinny Ferraro's Course, A Year To Live https://www.kairajewel.com/ https://www.matthewbrensilver.org/Feedback form: Let us know what you think!https://www.happierapp.com/contactSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/dj-surrender-4See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What ancient Greeks and Romans figured out about stress reduction.You may have heard about stoicism, in the common parlance, as having a stiff upper lip, sucking it up, grinning and bearing it, suppressing your emotions, etcetera. Or you may have heard of Stoicism, the ancient Greco/Roman philosophy, that has become the de rigeur set of life hacks among millennial self-optimizers. In this episode, guest Nancy Sherman argues that Stoicism is way deeper than any of that. She will argue that, in fact, Stoicism is kind of the opposite of all the above. It’s a way to truly know your patterns of thought and emotion. Nancy Sherman is a Professor of Philosophy at Georgetown University. She is an expert in ethics, the history of moral philosophy, moral psychology, military ethics, and emotions. Her most recent book is called Stoic Wisdom: Ancient Lessons for Modern Resilience.This episode is a rebroadcast from 2021: it’s one of our most-listened episodes, and we thought it might be particularly useful in this time of election-related stress. In this conversation, we:cover the basics of Stoicism, how and why capital “S” Stoicism is often misinterpreted, a meditation practice called “premeditation of evils,” which is far more practical than it may sound, and another practice designed to make you feel “at home in the world”.Content Warning: There is a brief reference to suicide.Related Episodes:Ancient Strategies for Managing Stress & Anxiety | Ryan HolidaySign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.happierapp.com/podcast/tph/nancy-sherman-rerunAdditional Resources:Download the Happier app today: https://my.happierapp.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Discomfort with the unknown is a natural human response. This meditation will help you relax as you practice allowing the rhythm of life to unfold.About Alexis Santos:Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity -- a style of practice that's particularly useful during our crazy lives. Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.To find this meditation in the Happier app, you can search for “Facing Uncertainty.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to get the practice into your molecules—not in some militaristic way, but in a way that feels easy and natural.Alexis Santos has been in the field of mindfulness and meditation since 2001. After graduating from Harvard University in 1995, he spent several years in medical school before leaving his chosen career as a doctor to seek out a different path. It was while traveling in India that he was introduced to insight meditation. Since that time, Alexis has practiced in many meditative styles and traditions, including with Sayadaw U Tejaniya, the Thai Forest tradition with Ajahn Sumedho, the Tibetan tradition with Yongey Mingyur Rinpoche and within the lay Western insight community where he continues to learn from the growing diversity of voices. Alexis's primary teacher has been Sayadaw U Tejaniya, from the Burmese Theravada tradition, and with whom he ordained as a Buddhist monk from 2003 - 2005. Sayadaw encouraged Alexis to teach in 2012. Alexis also completed the Spirit Rock/IMS four-year teacher training program with Jack Kornfield and others, including mentors Joseph Goldstein and Carol Wilson. ​Alexis teaches meditation at retreat centers around the world. He is featured on the Ten Percent Happier meditation app and is co-founder of Open Door Meditation Community in Portland, Maine where he is a guest teacher. Alexis's teaching style is natural and uncrafted. He brings a practical, intuitive and compassionate approach to the development of wisdom.***Want to study and practice with Alexis? Visit his website at alexissantos.io where you can join his freely offered online practice sessions.He will also be teaching at the Insight Meditation Society from March 5 - 12. When Awareness Becomes Natural: An U Tejaniya-style Insight Meditation Retreat Related Episodes:A More Relaxed Way to Meditate | Alexis SantosI Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I LearnedSign up for Dan’s newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/alexis-santos-855See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How optimizing this skill can change your life – and the world.Rabbi Sharon Brous has some extremely practical tips for how to improve what psychologists call your social health. She is the senior and founding rabbi of IKAR, a Jewish community in LA. Her new book, a bestseller, is called The Amen Effect: Ancient Wisdom to Heal Our Hearts and Mend Our Broken World.Related Episodes:This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)Sign up for Dan’s newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/rabbi-sharon-brous-852See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Unraveling one of our main sources of unhappiness.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.Check out Sebene’s Substack newsletter, Ancestors to Elements. To find this meditation in the Happier app, you can search for “Hope in the Everyday.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Buddhist case — and toolkit — for “don’t-know mind.”For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle being wrong. This is the third in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.*Matthew’s Dharma talk on Knowing And Not-Knowing****Want to study and practice with today's guests? Please check out these Spirit Rock offerings:Matthew Brensilver, Buddhist Psychology Training (Begins in January)Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)Related Episodes:Listen to all of DJ’s correspondence episodes here3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThree Buddhist Practices For Getting Your Sh*t Together | Vinny FerraroWhy Self-Hatred Makes No Sense | Matthew BrensilverHow to Actually Be Present | Matthew BrensilverAlso, the teachers’ sites:https://vinnyferraro.org/Vinny Ferraro's Course, A Year To Livehttps://www.kairajewel.com/https://www.matthewbrensilver.org/Feedback form: Let us know what you think!https://www.happierapp.com/contactSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/dj-being-wrong-3See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Stanford innovation expert shares practical tips on future-proofing your mind.Frederik Pferdt was Google’s first Chief Innovation Evangelist, where founded Google’s Innovation Lab. He’s also taught classes on innovation and creativity at Stanford University for more than a decade. His new book is called What's Next Is Now: How to Live Future Ready.In this episode we talk about:Why we are so resistant to changeHow to embrace the unknownWhy and how to develop compulsive curiosityThe value of experiments and why we shouldn’t fear failureWhat it means to have expansive empathy, and why that can help you develop a future-ready mindsetAnd how to identify what he calls your Dimension X—your own unique capacitiesRelated Episodes:Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”#516. Robin Roberts on the Skill of Optimism#274 The Case for Optimism | Dr. Jonathan SalkSign up for Dan’s newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesMore from Frederik Pferdt:Book: What's Next Is Now: How to Live Future ReadyNextLetter (newsletter signup): https://www.frederikgpferdt.com/#nextletterInstagram: https://www.instagram.com/frederikgpferdt/LinkedIn: https://www.linkedin.com/in/fgpferdt/?locale=en_USFull Shownotes: https://happierapp.com/podcast/tph/frederik-pferdt-851Additional Resources:Download the Happier app today: https://my.happierapp.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Cultivating what’s good in us helps during times of both abundance and adversity. In fact, it’s when times are hard that we need it the most.About Kaira Jewel Lingo:At the age of twenty-five, Kaira Jewel Lingo entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. Now based in New York, she sees her work as a continuation of Engaged Buddhism as well as the work of her parents, inspired by their stories and her dad’s work with Martin Luther King Jr. on desegregating the South. The author of We Were Made for These Times: Ten Lessons on Moving through Change, Loss and Disruption, Kaira Jewel especially feels called to share mindfulness and meditation with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families.Recently on the podcast: Six Buddhist Practices To Stay Calm In A Tumultuous World | Kaira Jewel Lingo, Valerie Brown and Marisela GomezTo find this meditation in the Happier app, you can search for “Growing the Good.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why the man behind “The 40-Year-Old Virgin” is a self-help junkie.Judd Apatow is one of the most prolific comedic minds in the industry. Recently, Apatow produced Peacock’s buddy comedy Please Don’t Destroy: The Treasure of Foggy Mountain and Universal’s romcom, Bros, starring and co-written by Billy Eichner. Apatow also directed, produced, and co-wrote with Pam Brady, the Netflix comedy The Bubble and produced and co-directed HBO Films’ Emmy®-winning documentary George Carlin’s American Dream with Michael Bonfiglio. His Netflix comedy special, Judd Apatow: The Return, released in 2017 and premiered to critical acclaim. Previous director credits include the Emmy®-award-winning documentary, The Zen Diaries of Garry Shandling, The 40-Year-Old Virgin, Knocked Up and The King of Staten Island. He produced Academy Award®-nominated The Big Sick and Bridesmaids, as well as Superbad, Pineapple Express and Anchorman. For television, he executive produced Crashing, Girls, and Freaks and Geeks. Off screen, Apatow authored Sicker in the Head, a follow-up to his New York Times best-seller Sick in the Head.In this episode we talk about:The role of his parents’ bitter divorce in his life and workThe balance between creativity and ambitionWhy so many comedians are so neuroticHis creative process, including some gems from the TV writer David MilchHis relationship to panic, and a hilarious story about freaking out on weedThe way he’s started to understand the different voices inside of himHis recent experiment with ayahuasca, and what he learnedAnd the role of comedy when it feels like the world is on fireRelated Episodes:Bill Hader on Anxiety, Imposter Syndrome, and Leaning into DiscomfortDuncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the InsideSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: http://www.happierapp.com/podcast/tph/judd-apatowAdditional Resources:Download the Happier app today: https://www.happierapp.com/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What you resist persists. Buddhist strategies for acceptance and equanimity.Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers. Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.Beyond music, Ofosu is an author. His self-published children’s book “You Are Enough” debuted in 2020 and his next work “Love Your Amazing Self” via Storey Publishing in 2022. Ofosu’s latest book: “Lyrical Dharma: Hip Hop as Mindfulness” will be released in 2025 via Parallax Press. You can pre-order the book here.Ofosu lives in Rockville, Maryland, with his wife and four children.Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.To find out more about what Cara does, you can go to her website, www.caralai.org – where she’s got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey.Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.Cara lives in Vermont with her husband and their 2-year-old son.Related Episodes:The Upside of Desire | Cara Lai Can You Get Fit Without Self-Loathing? | Cara Lai Rewire How You Talk To Yourself | Ofosu Jones-QuarteyWhat It’s Like To Do A Year-Long Silent Meditation Retreat—By Yourself | Cara LaiSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/cara-ofosu-848See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“America's Government Teacher” has smart tips for staying calm in turbulent times.After years of serving as a high school government and law teacher, Sharon McMahon took her passion for education to Instagram, where more than a million people (who affectionately call themselves “Governerds”) rely on her for non-partisan, fact-based information.Sharon is also the host of the award-winning podcast, Here’s Where It Gets Interesting, where, each week, she provides entertaining yet factual accounts of America’s most fascinating moments and people. In addition, she is the author of The Preamble, a Substack newsletter about politics and history. In this episode we talk about:How to avoid being ‘confidently wrong’ How we often get confused between our opinions and our identity—which makes it very hard to change our opinionsThe importance of having a diverse media diet Tips for consuming the news without driving yourself nutsHow to have compassion for people who we completely disagree withHow history can be a balm for hopelessness—an antidote for when we’re tempted to conclude that things have never been worseHow everyday people have way more power than we thinkAnd why hope is a choice.Related Episodes:Eight Things I’m Doing To Stay Sane During Election Season | Dan Harris#405. How You Help End Polarization and Inequality – and Get Happier, Too | Robert Putnam & Shaylyn Romney Garrett3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoSign up for Dan’s newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/sharon-mcmahon-847Additional Resources:Download the Ten Percent Happier app today: https://app.tenpercent.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Co-opt the feeling of boredom and use it as feedback, instead of just wanting it to go away.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 Happier app, you can search for “When Meditating Gets Boring.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Last month, Dan appeared on Impolitic With John Heilemann — the two guys are old friends — to talk through Dan’s strategies for staying sane in the homestretch of this anxiety-fueled, agitation-inducing, existentially unnerving election; why failure is often more productive and profitable (mentally, emotionally, spiritually) than success; how to maintain a sense of calm, balance, and serenity while working harder than, in Dan’s phrase, a “six-peckered goat;” and the career earthquake that’s led to the big recent changes you’ve all heard about in the 10% Happier empire. Dan thought that the conversation was terrific, so he asked John if he could offer it to his followers—et voila, here it is! If this taste of John whets your appetite for more, please follow Impolitic With John Heilemann for a twice-weekly all-you-can-eat buffet of fresh, candid, no-holds-barred conversations with the people who shape our politics and culture. Thanks for listening, hope you enjoy, and namaste.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to handle other people's anger—and the anger that their anger might trigger in you.For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the second in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.****Want to study and practice with today's guests? Please check out these Spirit Rock offerings:Matthew Brensilver, Buddhist Psychology Training (Begins in January)Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)Related Episodes:Listen to all of DJ’s correspondent episodes here3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThree Buddhist Practices For Getting Your Sh*t Together | Vinny FerraroWhy Self-Hatred Makes No Sense | Matthew BrensilverHow to Actually Be Present | Matthew BrensilverHow to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and MuditaBrené Brown Says You're Doing Feelings WrongDolly Chugh, How Good People Fight BiasThe Many Benefits of a “Paradox Mindset” | Dolly ChughAlso, the teachers’ sites:https://vinnyferraro.org/Vinny Ferraro's Course, A Year To Livehttps://www.kairajewel.com/https://www.matthewbrensilver.org/Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/DJ-Anger-2Additional Resources:Download the Ten Percent Happier app today: https://my.happierapp.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Amanda Ripley is a New York Times bestselling author, a Washington Post contributing columnist, and the co-founder of Good Conflict, a media and training company that helps people reimagine conflict. She has written three award-winning, nonfiction books about three very different subjects: High Conflict, The Smartest Kids in the World, and The Unthinkable. In this episode we talk about:The key differences between healthy conflict and high conflictFive key steps for getting out of or avoiding high conflictWhy it's a golden age for so-called conflict entrepreneurs; and how to spot them in your orbit‘Looping’ – a key technique that changed Amanda’s life (and Dan’s)How to set good boundaries while not giving up on peopleOne of the most reliable antidotes to all forms of bias, something called contact theoryThoughts on how to interact with the news and social media during a presidential electionThe very good reasons to avoid humiliating your opponent. She calls humiliation the nuclear bomb of emotionsAnd much moreRelated Episodes:Fight Right: The Science of Healthy Conflict | Drs. John and Julie GottmanHow to Repair the Damage After a Fight | Dr. Becky KennedySign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/amanda-ripley-843Additional Resources:thegoodconflict.comDownload the Ten Percent Happier app today: https://app.tenpercent.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.