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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

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 Abby, who experienced a game-changing moment in our episode on mobility with Kelly and Juliet Starrett.
 
 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:
 
 An Owner’s Manual for Your Body | Juliet and Kelly Starrett 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

If You Care About Fitness, You Should Work On Your Mobility | Get Fit Sanely Listener Picks: Kelly and Juliet Starrett

Behind the scenes of this year’s Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman. 
 
Today we’re kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It’s all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage.
 
This is our most ambitious version of Get Fit Sanely. We’re dedicating the whole month of June to the topic, with an incredible array of guests, on everything from gut health to importance of rest to how to operationalize the old cliché around listening to your body.
 
In this episode we talk about:
 
 • Selecting guests and topics for this year’s iteration of the series 
 • How our producers let curiosity guide their thinking
 • How this year’s episodes build on what we’ve covered in the past
 • Where our producers’ personal stories come into play 
 • And an exciting new component we’re finally able to offer (hint: it’s guided meditations)
 
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:
 
 Get Fit Sanely: the podcast playlist The Anti-Diet | Evelyn Tribole Can You Get Fit Without Self-Loathing? | Cara Lai How To Outsmart Your Pain | Christiane Wolf The Science of Longevity | Dr. Peter Attia 
 
 
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 Take Care of Your Body Without Losing Your Mind

We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you’d find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It’s been so much fun to hear from you, and to help you hear from each other. 
 
Today’s guided meditation is taken from our sangha gathering on April 23. It’s super simple and good for both beginners and experienced meditators alike. 
 
If you enjoyed that and would like more opportunities to meditate together, here’s what we’ve got coming up for you in June: 
 
 • on the podcast, we’re bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind – you’ll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion

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 • and we’re super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something we’ve been wanting to offer for a long time and I’m thrilled that we’re finally doing it.
 
Visit DanHarris.com for all the details

A Simple Guided Meditation from Dan | Live from the Renegade Sangha

We’re excited to share with you an episode of the new podcast Proxy, produced by Yowei Shaw. Today: the case of Mic, who feels like he defied his fate and now has no purpose in life. For her new podcast Proxy, Yowei Shaw finds someone uniquely able to help Mic break out of his regret loop. Proxy is a show that investigates niche emotional conundrums through conversations with strangers who have relevant experience. New cases every other Tuesday. You can binge episodes now in the Proxy feed.

From Proxy: Mic Chooses the Wrong Life

A few ideas for staying sane in insane times, regardless of your political leanings or who you voted for.
 
 Related episode:
 Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative
 
Joseph Goldstein’s book of poetry: Dreamscapes of the Mind
 
 
 
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Subscribe to our YouTube Channel

If You’re Freaking Out About Politics | Bonus Episode with Dan

One of the foundational Buddhist lists—a kind of GPS for enlightenment.
 
 
 
Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. 
 
 
 
Sam Harris is a neuroscientist, author, podcaster and the proprietor of the Waking Up app. 
 
 
 
This episode is the first installment of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available.
 
 
 
In this episode we talk about:
 
 • The Eightfold Path, your GPS to enlightenment
 • Generosity
 • The importance of faith
 • The wisdom of “I don’t know” mind
 • Various kinds of right view
 • Unpacking right view on the Buddhist path 
 • Practical tips for cultivating right view

 
 
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Follow Dan on social: Instagram, TikTok
 
Ten Percent Happier online bookstore
 
Subscribe to our YouTube Channel
 
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

How To Suffer Less: Joseph Goldstein, Sam Harris, and Dan Harris on the Buddha’s Eightfold Path

A 10-minute meditation that reminds you that you’re not just a brain: there is also a body.
 
 This meditation was originally part of one of Dan’s recent Ask Me Anything sessions on Substack – join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions.
 
 

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

A Guided Meditation To Get You Out Of Your Head | Bonus Meditation with Dan

Brother Pháp Dung discusses the life and teachings of Vietnamese Zen master, peace activist, poet, and author Thich Nhat Hanh.
 
In January 2022, Thich Nhat Hanh, the Vietnamese Zen master, peace activist, poet, and author passed away. He was the founder of the International Plum Village Community of Engaged Buddhism. Dr. Martin Luther King Jr. called him “an Apostle of peace and nonviolence” when nominating him for the Nobel Peace Prize. Thousands of people came out for his funeral. 
 
Brother Pháp Dung is making his second appearance on the show to talk about Thich Nhat Hanh. If you missed it last time he was on, Brother Pháp Dung has an incredible personal story. He was born in Vietnam in 1969 and came to the US at the age of nine. He worked as an architect/designer for four years before becoming a monk. He was very close personally with Thich Nhat Hanh, who he refers to as “Thây,” or teacher, and is now a Dharma teacher himself in Thich Nhat Hanh’s Plum Village tradition.
 
This episode was first published in March 2022.
 
This episode explores:
 
 • 

The life of Thich Nhat Hanh: his path to Buddhism in the 1960’s and his exile from Vietnam for opposing the war.
 • 
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The meaning of “wrong view” or wrong perception. 
 • 
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What non-separation and inter-being is. 
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Thich Nhat Hanh’s view that birth and death are only notions.
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Grief, and why learning how to suffer will help you suffer less.
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How to Suffer Well – So You Can Suffer Less | Brother Pháp Dung

How to think about consciousness without breaking your brain.
 
Annaka Harris is the New York Times bestselling author of CONSCIOUS: A Brief Guide to the Fundamental Mystery of the Mind and writer and producer of the audio documentary series, LIGHTS ON. Her work has appeared in The New York Times, Nautilus Magazine, the Journal of Consciousness Studies, and IAI Magazine, and she is also an editor and consultant for science writers, specializing in neuroscience and physics. 
 
 
 
In this episode we talk about:
 
 • What consciousness is—and why we should care about it
 • The question of whether or not consciousness is a fundamental aspect of the universe (so literally—is consciousness embedded in the chair I’m sitting in?)
 • Why thinking about this mystery can create a sense of awe (a reliable antidote to suffering)
 • Meditation techniques for exploring consciousness
 • The illusion of the self 
 • The importance of challenging our intuitions
 • And much more
 
 
 
Related Episodes: 
 
 The Fundamental Mystery of the Mind | Annaka Harris Susan Kaiser Greenland and Annaka Harris, Teaching Mindfulness to Kids #469. A Mystery That Matters | Anil Seth Pulitzer Prize-Winning Novelist Jennifer Egan On: Panic, Awe, Fetishizing Authenticity, and Our Possible AI Futures 
 
 
Sign up for Dan’s newsletter here
 
Follow Dan on social: Instagram, TikTok
 
Ten Percent Happier online bookstore
 
Subscribe to our YouTube Channel
 
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
 
 
 
Additional Resources: 
 
 wakingup.com/tenpercent LIGHTS ON The Candy House The Case Against Reality • 
 On Having No Head: Zen and the Rediscovery of the Obvious • 
 Ten Zen Questions: Susan Blackmore

A Radical Question To Put Your Problems Into Perspective | Annaka Harris

And how to figure out what matters most to you.
 
Jonathan Fields is the author of several books, including SPARKED: Discover Your Unique Imprint for Work That Makes You Come Alive. He is also the host of two podcasts, Good Life Project® and SPARKED™.
 
This episode is part of our ongoing Sanely Ambitious series. 
 
 
 
In this episode we talk about:
 
 • What a “sparketype” is and how to use it to help your guide your life and make work decisions Embracing uncertainty
 • Meditation and attention training for uncertainty
 • The role of community in navigating uncertainty 
 • How to make exercise meaningful
 
 
 
Sign up for Dan’s weekly newsletter here
 
Follow Dan on social: Instagram, TikTok
 
Ten Percent Happier online bookstore
 
Subscribe to our YouTube Channel
 
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
 
 
 
Additional Resources:
 
 • 

Sanely Ambitious
 •

Are You Spending Your Life on Things You Actually Enjoy and Care About? | Jonathan Fields

During their cross-county meditation bus tour in January, our host Dan Harris and meditation teacher Jeff Warren stopped in Tempe, Arizona, to talk with Sylvia Moir, who has been the head of the Tempe Police Department for the past year. Chief Moir says her mindfulness practice has not only helped her during high-stress police calls but also in how she engages with and leads her fellow officers.

Sylvia Moir, Tempe, Arizona, Police Chief

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