Ten Percent Happier with Dan Harris

Ten Percent Happier with Dan Harris

Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time. New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.


December 8, 2023 56 mins

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...

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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 Medit...

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 o...

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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 ...

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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 ...

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November 27, 2023 53 mins

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 episod...

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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...

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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 is
  • The case for understanding our nervous system
  • The practical tools and ex...
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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...

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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 min...

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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...

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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 ...

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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.”

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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 emphasiz...

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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-rerun

See Privacy Pol...

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November 8, 2023 84 mins

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 ...

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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...

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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 T...

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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 i...
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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 ...

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