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10% Happier

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.

Ten Percent Happier with Dan Harris

The antidote to a noisy, chaotic world.
 
Pico Iyer is the acclaimed and bestselling author of more than a dozen books translated into twenty-three languages, most recently the nationally bestselling Aflame: Learning from Silence. 
 
In this episode we talk about:
 
 • Why and how Pico found himself spending a lot of time at a silent monastery
 • What he’s learned about the power and potency of silence 
 • Why so many of us fear silence
 • When silence is a tonic, and when it’s a weapon or shield 
 • Why taking time out of your life is deeply beneficial — both for you and the people around you 
 • How Pico takes what he learns at the monastery into his daily life 
 • A wise approach to the news 
 • Travel as a tool for transformation
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
Additional Resources: 
 
 • 

Pico Iyer Journeys
 • 
 • 

Pico Iyer TED Talks
 • 
 
 
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How To Find Calm in a World on Fire | Pico Iyer

The psychology and neuroscience of revenge.
 
 
 
James Kimmel, Jr. is a lecturer in psychiatry at the Yale School of Medicine, an expert on revenge, a lawyer, and the founder and co-director of the Yale Collaborative for Motive Control Studies. He is the creator of The Nonjustice System, the Miracle Court app, and SavingCain.org for recovering from grievances and revenge desires and preventing mass violence. His most recent book is The Science of Revenge: Understanding the World’s Deadliest Addiction—and How to Overcome It.
 

 

 
In this episode we talk about:
 
 • The horrific and violent bullying he endured as a child—which provoked his interest in the subject of revenge
 • The connection between revenge and addiction 
 • Our evolutionary programming for revenge
 • Practical strategies for when you feel wronged
 • How to seek justice without revenge
 • An antidote to revenge cravings
 • And much more
 

 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Are You a Grudge Holder or a Revenge Seeker? Here’s How It’s Hurting You – And How To Get Over It | James Kimmel, Jr.

We’re in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we’re now offering guided meditations to accompany each full episode of the show, available to paid subscribers at DanHarris.com. For the month of October, those meditations will come from Sebene Selassie, a Buddhist teacher in the Insight Meditation tradition. 
 
In this episode, you’ll hear our executive producer, DJ Cashmere, in conversation with Sebene, who shares her backstory: how she first came to Buddhism and meditation, some of the challenges in her life, and what she hopes to bring to the 10% Happier community this month. 
 

 Related Episodes:
 
 Sebene Selassie, a Life of Service While Fighting Breast Cancer Discomfort: A Counterintuitive Source of Hope | Sebene Selassie
 
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
Thanks to today’s sponsor:
 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You

A playbook for finding financial success without compromising your values.
 
 
 
David Gelles is a bestselling author and a climate correspondent for The New York Times. His new book, "Dirtbag Billionaire," reveals how Yvon Chouinard turned Patagonia into one of the world's most remarkable companies. 
 
 
 
In this episode we talk about:
 
 • What a ‘dirtbag’ means 
 • The innovative ways in which Chouinard ran his company 
 • The question of whether or not capitalism can be “done right”
 • How to talk to your kids about about capitalism 
 • Whether or not capitalism and the Dharma can co-exist
 • Advice on how to live in a capitalist system
 • How much time the species has left before we need to get our shit together on climate
 • And more
 

 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Additional Resources: 
 
 • 

 David’s first 10% Happier interview
 • 
 

 
 

 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.
 
 Thanks to today's sponsors:
 
 Stitch Fix: Get started today with stitchfix.com/happier and get 20% off your first order when you buy five or more items.
 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

We All Need To Make Money and Interact With Capitalism. Is There a Non-Icky Way To Do It? | David Gelles

How to stay calm and steady in uncertain times.
 
Trudy Goodman, Ph.D., is the founding teacher of InsightLA and cofounder of The Institute for Meditation and Psychotherapy. Trudy has trained in mindfulness and Zen since 1973, holds a graduate degree in developmental psychology from Harvard, and is widely known for her role as the voice of Trudy the Love Barbarian in the Netflix series The Midnight Gospel. 
 
In this episode we talk about:
 
 • How to trust yourself 
 • Why Trudy is interested in this topic of self-trust
 • Why Trudy doesn’t love the word “enlightenment”, but does want to make the concept more accessible
 • What self-love does — and doesn’t — look like, especially in a Buddhist context
 • Staying steady in uncertain times
 • Intuition and trusting yourself 
 • The importance of getting out of your own bubble and differentiating between your opinions and values 
 • The connection between forgiveness and trusting yourself
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel

 
 
 
Additional Resources: 
 
 InsightLA How to Thrive in Love: Buddhist Secrets to Transform Your Relationships with Jack Kornfield and Trudy Goodman
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 

 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

A Buddhist Secret for Calm, Energy, and Handling Obnoxious People | Trudy Goodman

Anyone with a passing familiarity with Buddhism will know that “delusion” is rarely, if ever, mentioned in a positive way. In fact, the Buddha included delusion (aka: confusion about the way things really are) on his list of “the three poisons.” The whole point of meditation, per the Buddha, is to uproot delusion -- along with greed and hatred. Only then can you be enlightened.
 
 My guest today is here to valiantly make the case that delusion -- or self-deception -- has an upside. Many upsides, in fact. While he concedes that self-deception can, of course, be massively harmful, he argues that it also plays a vital role in our success and wellbeing, and that it holds together friendships, marriages, and nations. Understanding this, he says, can make you happier, more effective, and -- crucially -- more empathetic with people with whom you disagree.
 
 Shankar Vedantam is the host of the popular podcast and radio show Hidden Brain. His latest book is called Useful Delusions: The Power and Paradox of the Self-Deceiving Brain.
 

 
In this episode we talk about:
 
 • 

the many ways our brains filter and alter our perception of reality
 • 
 • 

why we evolved for a robust capacity to lie to ourselves
 • 
 • 

and how his research on delusions has colored his view of the chaos and confusion of our modern world. 
 • 
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
SPONSORS: 
 
Bumble: Thinking about dating again? Take this as your sign and start your love story on Bumble. 
 
 AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.
 
Odoo: Discover how you can take your business to the next level by visiting odoo.com. Modern management made simple.

How Lying To Yourself (A Little) Can Improve Your Relationships and Make the World Feel Less Insane | Shankar Vedantam

From The Way Out Is In, the official podcast of Thich Nhat Hanh's Plum Village tradition, co-hosted by frequent 10% guest Brother Chan Phap Huu and leadership coach Jo Confino.
 
 In this installment, Brother Phap Huu and Jo discuss the true meaning of Zen, finding beauty and meaning in simplicity, and how to practice so in everyday life. Also, what does it mean to be part of a Zen tradition? And how do we practice Zen? How do we see the world ‘through the eyes of Zen’?
 
 The conversation also touches upon the cultivation of mindfulness, concentration, and insight; the importance of humility; finding beauty in the mundane; the sacredness of objects and spaces; the role of rituals and routines; the balance between sophistication and simplicity in one’s spiritual practice; and much more.
 
 The episode concludes with a short meditation, guided by Brother Phap Huu, on being present and grateful for the wonders of life.
 
 Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 

 SPONSOR: 
 
Odoo: Discover how you can take your business to the next level by visiting odoo.com. Modern management made simple.

Zen Ways To Build Routines, Concentrate Your Mind, and Simplify Your Life

Because even doing the dishes can be an opportunity to wake up.
 
We’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from dharma teacher Kamala Masters as chosen by our executive producer DJ Cashmere. Kamala reflects on the practice of equanimity, and how to be mindful even in the “hell realm” of raising young children. 
 
Full Episode: 
 
 How To Be Okay No Matter What | Kamala Masters
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025.
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
SPONSORS: 
 
Odoo: Discover how you can take your business to the next level by visiting odoo.com. Modern management made simple.

How To Keep Your Sh*t Together No Matter What | Kamala Masters

A toolkit for navigating your fears, finding your “core,” and having sovereignty over your nervous system.
 
 
 
Brené Brown is a research professor at the University of Houston, where she holds the Huffington Foundation Endowed Chair at the Graduate College of Social Work. She is the author of six #1 New York Times bestsellers and the host of two award-winning podcasts. 
 
 
 
In this episode we talk about:
 
 • The inspiration behind her new book (it involves a fateful game of pickleball)
 • The importance of building a strong "core" rather than operating from a place of dysfunction or fear
 • How to achieve sovereignty over your nervous system
 • Brené’s "above the line" / "below the line" practice
 • How language acts as an indicator light for our emotions
 • The role of our values and how to operationalize them
 • Why we shit talk other people
 • How to build your capacity for paradoxical thinking 
 • And more
 

 

 
Related Episodes:
 
 You're Doing Feelings Wrong Vulnerability: The Key to Courage 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Additional Resources: 
 
 • 

Values Exercise
 • 
 

 

 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
Sponsors: 
 
 AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.
 
 Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.

 
Odoo: Discover how you can take your business to the next level by visiting odoo.com. Modern management made simple.

Brené Brown On: How To Succeed Without Being a Bullying, Bullshitting, Power-Hungry Jerk Face

Practical ways to lead a good life. 
 
Kieran Setiya is the Peter de Florez Professor of Philosophy at MIT, where he works on ethics and related questions about human agency and human knowledge. He is the author of Midlife: A Philosophical Guide and Life Is Hard: How Philosophy Can Help Us Find Our Way. He also maintains a Substack newsletter, Under the Net.
 
In this episode we talk about:
 
 • How Kieran became interested in practical philosophy (and philosophy more generally)
 • A brief history of philosophy 
 • The connection between philosophy and self-help
 • Whether Buddhism is a philosophy?
 • The upside of missing out (as opposed to FOMO) 
 • Kieran’s mild beef with the Stoics
 • techniques for dealing with grief and loss 
 • Why living well is not the same as feeling happy
 • The connection between Plato, Aristotle and contemporary influencers today 
 • How to deal with physical adversity 
 • Navigating failure 
 • Kieran’s case for meditation 
 • Operationalizing the cliché of “enjoying the process” rather than the outcome
 • How to deal with the injustices of the world

 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!
 
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!
 
SPONSORS:
 
 Bumble: Thinking about dating again? Take this as your sign and start your love story on Bumble. 
 

 AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.
 

 
Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.
 

 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How To Live Well—Even Amidst Failure, Uncertainty, Loss, and Physical Pain | Kieran Setiya

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Cynthia who had a vivid takeaway from our episode on exercise and the brain with neuroscientist Wendy Suzuki. 
 
 
 
Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.
 
Related Episodes:
 
 The Neuroscience of Exercise | Wendy Suzuki How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist
 • 

 • Join Dan’s online community 
here 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How To Get a Fluffy Hippocampus with Wendy Suzuki | Get Fit Sanely Listener Picks

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