Ten Percent Happier with Dan Harris

The longtime TV host and actor talks about working onscreen with her husband, her fear of public speaking, and what she does instead of sitting meditation.Kelly Ripa is one of the most powerful voices in media with a career at ABC spanning over 30 years. She's the author of the NY Times Bestseller, Long-Winded Short Stories and the host of her new podcast "Let's Talk Off-Camera" on Stitcher Podcasts.In this episode we talk about:What it’s like to work with her husband The value of marriage counseling, even when you’re not on the cusp of divorceHer resistance to meditation, and what she does insteadThe upsides of anxietyHer surprising fear of public speakingMenopause and the whole idea of “growing old gracefully,” whatever that meansFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/kelly-ripa-690Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

One's a legend, the other's a phenom. Together, they offer practical wisdom for maintaining your daily meditation practice, handling conflict, connecting with community, and understanding the limits of the mind.Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He holds a Ph.D. in clinical psychology and is a founding teacher of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. He is the author of 16 books which have sold 2 million copies, and the co-founder of Cloud Sangha.Diego Perez is a #1 New York Times bestselling author who is widely known on Instagram and various social media networks through his pen name, Yung Pueblo. Online he has an audience of over 3 million people. Diego’s books are Inward, Clarity & Connection, Lighter, and The Way Forward.In this episode we talk about:How and why to maintain a daily meditation practiceThe importance of communityThe limits of the thinking mindHow to handle conflictHow to love without being attachedRelated Episodes:Jack Kornfield talking about forgiveness and uncertainty on the podYung Pueblo’s past appearance on the podDan Clurman and Mudita Nisker on effective communicationSign 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 EpisodesFurther resources:Diego's latest book: The Way Forward Diego’s NewsletterDiego’s InstagramWisdom Ventures A note on Cloud Sangha: Jack Kornfield is a co-founder of Cloud Sangha, where you can turn your challenges into compost for growth and change. Come use your real-life experiences to rehearse living mindfully so you can be the best version of yourself, more often. Join us online to navigate the ups and downs of life together, and find inner freedom along the way. Use the code "TENPERCENTHAPPIER" to receive 30% off.Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-puebloSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A counterintuitive way to become more clear, creative, and persistent, via a writer who calls himself a “human guinea pig.”A.J. Jacobs is an author, journalist, podcaster, and human guinea pig. His new podcast “The Puzzler” is produced by iHeart and is in the Top 20 Apple Podcasts. He has written four New York Times bestsellers that combine memoir, science, humor and a dash of self-help. Among his books are “The Year of Living Biblically” and “The Know-It-All.” He has told several Moth stories, has given several TED talks that have amassed over 10 million views. His latest book is “The Puzzler,” which Booklist called “ridiculously entertaining,” and The New York Times called “a romp, both fun and funny.” In this episode we talk about:The “puzzle mindset” and how it can change the way you approach your problems Creating a puzzle that will take billions of years to solveHow puzzles can help us during dark timesThe dark side of the puzzling worldHow his gratitude project made him better at talking to himself Learning to appreciate everyday objects and people he sees all the timeHow pretending to be a good person helped him actually learn to be one – most of the timeSign 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/aj-jacobs-688Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Make peace with pettiness through good old understanding.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 “Soothing Resentment’s Burn.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Buddhist strategies for navigating tumult— and even becoming a node of sanity amidst it all.Oren Jay Sofer teaches meditation and communication internationally and has practiced Buddhist meditation since 1997. He holds a degree in comparative religion from Columbia University and is a Certified Trainer of Nonviolent Communication and a Somatic Experiencing Practitioner for the healing of trauma. Born and raised in New Jersey, he is the author of several books, including the best-seller Say What You Mean: A Mindful Approach to Nonviolent Communication as well as his newest book, Your Heart Was Made for This: Contemplative Practices for Meeting a World in Crisis with Courage, Integrity, and Love.In this episode we talk about:26 qualities for both navigating and positively impacting a chaotic worldWhat inspired the title of his newest book Why the cultivation of attention and aspiration can be transformative toolsHow mindfulness isn’t just about feeling goodWhy joy can help us to persevere through challenges And How to reframe the concept of devotion so that it can apply to your everyday lifeRelated Episodes:Oren Jay Sofer, Practicing Mindful Communication Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering) Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay SoferSign 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/oren-jay-sofer-new-heartSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This guest says you can thrive with anxiety. And the trick is learning to get comfortable with discomfort.Dr. David H. Rosmarin is an associate professor at Harvard Medical School, a program director at McLean Hospital, and founder of Center for Anxiety, which services over 1,000 patients/year in multiple states. His most recent book is Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You.In this episode we talk about:The difference between anxiety and stressHow anxiety and distress can, paradoxically, improve our relationships with ourselves and othersWhy he’s a proponent of exposure therapyHow anxiety can be transmuted into loveWhy we often use anger to cover up fear and anxietyAnd the spiritual benefit of thinking the worstSign 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/david-rosmarinSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Learn the skill of not taking sh*t for granted.About Matthew Hepburn:Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life. To find this meditation in the Ten Percent Happier app, you can search for “Daily Gratitude Booster.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Practical tools for regulating your nervous system in stressful times.  Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma. She is the author of Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.In this episode we talk about:What polyvagal theory isThe case for understanding our nervous systemThe practical tools and exercises for changing our nervous system and learning to become more regulatedThe fact that our nervous systems aren’t simply isolated, self-contained phenomena – they are social structuresOur responsibilities for our own nervous system and the nervous systems of othersFull Shownotes: https://www.tenpercent.com/podcast-episode/deb-dana-rerunSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer.Father Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He has received the California Peace Prize and been inducted into the California Hall of Fame. In 2014, the White House named Boyle a Champion of Change. He received the University of Notre Dame’s 2017 Laetare Medal, the oldest honor given to American Catholics. He is the author of The Whole Language, Tattoos on the Heart, and Barking to the Choir. In this episode we talk about:How Homeboy Industries began 34 years agoBoyle’s practices for working with stress What he means when he says you have to put death in its placeMotivating people through joy rather than admonitionHow to catch ourselves when we’re about to demonize or be judgmental How to set boundariesHow to dole out consequences without closing the doors to anybodyAnd, Father Boyle’s expansive and inclusive notion of GodSign 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/gregory-boyle-rerunSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Bringing mindfulness to walking is an opportunity to build awareness and relax the mind as you move about your day.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 Ten Percent Happier app, you can search for “Everyday Natural Walking.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today we are dropping down our feed a conversation that I listened to recently that had a huge impact on me. It's from a great show that I'm sure many of you have heard of, On Being with Krista Tippett. It's been around for decades, and it explores the question of what it means to be human, how to do life better, how to live with each other in complex times.Krista Tippett is a recent friend of mine, somebody who I have long admired and really, like – she was on the show just recently. They've got a new season of their show going right now, over on the On Being feed, which I highly recommend you check out. They're doing episodes on the intelligence of the human body, what AI might be calling us to as human beings, and much more. They've also got a 20 year archive of conversations with people like Mary Oliver, John O'Donohue, and Desmond Tutu, which is pretty extraordinary. And this conversation, which, as I mentioned earlier, has had a big impact on me seems unfortunately quite relevant. It's about conflict and how to do it right: the difference between healthy conflict, which is an unavoidable part of life, and high conflict, which we see all around us these days, but which is avoidable.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world.Jerry Colonna is a leading executive coach who uses the skills he learned as a venture capitalist to help entrepreneurs. He is a co-founder and CEO of Reboot, the executive coaching and leadership development company, host of the Reboot Podcast, and author of Reunion: Leadership and the Longing to Belong, and Reboot: Leadership and the Art of Growing Up. In this episode we talk about:How to avoid the pitfalls of virtue signaling and self-righteousnessThe term, “reunion” and how it relates to the stories of our ancestors What he means by, “the longing to belong”How we can learn to “do our first works over”The difference between equality and equity And his framing of, "content and container" to help guide good leadershipRelated Episodes:Jerry Colonna, 'CEO Whisperer' and Reboot.io FounderThe Art of Growing Up, Jerry ColonnaFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/jerry-colonnaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Plus, what happens if you don't repair, whether it's ever too late to repair, what "boundaries" actually are, and a helpful little tool for avoiding fights called the "MGI."Dr. Becky Kennedy is a clinical psychologist, bestselling author, and mom of three. She is the author of Good Inside and the host of the podcast Good Inside with Dr. Becky. Her new TED Talk is called “The single most important parenting strategy.”In this episode we talk about:How to repair damage after a fightWhat happens if you don’t repairWhether it’s ever too late to offer a repairWhether “good inside” is a thesis for all of humanityWhether punishment is ever appropriateDr. Becky’s definition of “boundaries”A handy hack for avoiding fights called the “MGI”Whether or not Dr. Becky follows her own adviceFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/becky-kennedySee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Try this meditation with Alexis to explore an open, easy style of practice‚ which can lead toward more awareness throughout your day.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 Ten Percent Happier app, you can search for “Continuity of Awareness.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The meditation style that changed Dan’s entire practice.Alexis Santos, has been practicing meditation for twenty years and was a student of a highly influential Burmese monk by the name of Sayadaw U Tejaniya. Alexis is also a core teacher in the Ten Percent Happier app and the lead teacher of our On The Go course. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/alexis-santos-rerunSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Nirvana is a culturally confusing and freighted term. It’s the name of the best rock band of the 1990s and also the name of smoothie joints, vape stores and yoga studios. There’s a vape place near me called Nirvana. Nirvana’s been fully co-opted and sometimes corrupted by the culture… and yet it is also the clearly stated goal of the Buddha’s teaching. So what does it really mean?We cover all of that today in what is an experimental episode for us. Not only because the topic is so unusual, but also because this is our first podcast recording of a live show. We recorded this at the Armory in Boston in front of a sold out crowd who did not know in advance that premier teacher Joseph Goldstein would be the guest. We would love your feedback, because if you like this, we’ll do more.Joseph Goldstein is one of the top western proponents of mindfulness. He co-founded the legendary Insight Meditation Society alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called Mindfulness: A Practical Guide to Awakening.PS We’ve been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here!Related Episodes:The Mental States That Steal Your Calm | Bhikkhu BodhiThe Words of the Buddha | Bhikkhu BodhiJoseph Goldstein On: How Not To Try Too Hard in Meditation, Why You Shouldn't "Waste Your Suffering," and the Value Of Seeing How Ridiculous You AreFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to spend your money in ways that will really boost your happiness and a look at the state of happiness research. Dr. Elizabeth Dunn is a professor in the Department of Psychology at the University of British Columbia. Dr. Dunn conducts experimental research examining how time, money, and technology shape human happiness. She is the co-author of “Happy Money: The Science of Happier Spending” with Dr. Michael Norton. Her research has been featured in The New York Times, Time, CNN, and more.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 EpisodesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Setting intentions regularly can be an incredibly effective and deeply satisfying tool to map out how you want to live your life.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Ten Percent Happier app, you can search for “Daily Intention Setting.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A former nun explains how to deal with doom-scrolling, despair, and rage in the face of world events.Kaira Jewel Lingo spent fifteen years as a monastic in Thich Nhat Hanh’s Plum Village tradition. She is now a lay dharma teacher and is the author of We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption.In this episode we talk about:How to stop doom-scrolling and what to do insteadWhy it’s more important, not less, to take care of yourself in times of crisisHow to take concrete action that reduces sufferingStories and lessons from the life of Thich Nhat HanhFrom Plum Village:An open letter to President Biden, guided meditations, and other resources 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/kaira-jewel-lingo-newsSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Plus: Why Lama Rod is "no longer interested in being a good person," why we need to let go of perfectionism, and the selfish case for sainthood.Lama Rod Owens is making his fifth appearance on Ten Percent Happier. He describes himself as “a Black Buddhist Southern Queen” and is an authorized lama in the Kagyu School of Tibetan Buddhism with a Master of Divinity degree from Harvard. His new book is The New Saints: From Broken Hearts to Spiritual Warriors.In this episode we talk about:What Lama Rod means by “New Saint”Why he is “no longer interested in being a good person”Why it's so important to let go of the ideal of perfectionThe practices and characteristics of a New SaintThe questions you should ask yourself about your beliefsHis experiences with what he refers to as “unseen beings” and his exploration of the “unseen world”Related Episodes:Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff WarrenLama Rod’s first appearance on Ten Percent HappierFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/lama-rod-owens-new-saints/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.