10% Happier With Dan Harris

This is a fun, weird, extremely interesting and inspiring episode.It’s about lucid dreaming, something that people might perceive as hippie nonsense, but is actually deeply woven into ancient and time-tested Buddhist traditions. Our guest today has been studying and practicing Buddhism and what he calls nocturnal meditations for more than four decades. And he has remarkably simple and down to earth tips for doing this in your own life. He argues anybody can do this. And the proposition is pretty compelling. We’re asleep for a huge percentage of our life, and from a perspective of contemplative development, or training your mind, that’s a huge stretch of land that is lying fallow. Andrew Holecek is an expert on lucid dreaming and the Tibetan yogas of sleep and dream. He is a member of the American Academy of Sleep Medicine, and the author of scientific papers on lucid dreaming. He has also written many books on the subject, including: Dream Yoga: Illuminating Your Life Through Lucid Dreaming and the

There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives.Our guest today is Alua Arthur, a former attorney who is now what’s called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now. Alua is also the founder of Going with Grace, a death doula training and end-of-life planning organization. She is working on her debut memoir, which will be coming out next year called, Briefly Perfectly Human.This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now. Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast. In this episode we talk about:How death can be a powerful motivator How consisten

During major life transitions your emotional and mental world can kick into overdrive. Learn how to stay in the eye of the hurricane.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 Ten Percent Happier app, you can search for “Calm in Big Transitions’’. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Our relationships are the most important variable in our health and happiness, but they may also be the most difficult. This is especially true when those closest to us turn out to be emotionally immature people.Lindsay C. Gibson is a clinical psychologist and bestselling author who specializes in helping people identify and deal with emotionally immature people, or EIP’s. Her first appearance on our show was one of our most popular episodes of 2022. Now she’s back to offer concrete strategies for handling the EIP’s in your life, wherever you may find them. Her new book is called Disentangling from Emotionally Immature People.In this episode we talk about:A primer on the cardinal characteristics of emotionally immature people (EIP’s), how to spot them, and why you might want toWhat Lindsay means by “disentangling” from EIP’s, and how to do itWhat often happens to your own sense of self when you’re in relationship (or even just in conversation) with an EIP How to interact with an EIP How to prevent b

“Mindfulness” has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today’s episode we’re going to walk through these four “foundations” of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world.We posted this episode a few years ago, but thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics. Because, like Sally says, Guru Google can only get us so far…In this episode we talk about:How Sally got started in meditation – including sitting and in person retreat with SN Goenka and living near the Dalai LamaUsing our meditation to align on intentions and values and seeing that we

Check out our friends at How to Be a Better Human podcast, as we take a look within and beyond ourselves.How to Be a Better Human isn’t your average self-improvement podcast. It’s a show that understands that being a human is hard -- because no one tells you how to do it well! Join comedian Chris Duffy as he has conversations with the kind of brilliant experts you see giving TED Talks. Listen as they share how anyone can put big ideas into practice in their own lives, and make them a little less terrible. Because although we do our best to figure out life on our own, we can always use some help. Find How to Be a Better Human wherever you get your podcasts.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you’ve been listening to the podcast this week, you probably heard that we’re in the midst of a 3-week series on health and fitness – what we’re calling Get Fit Sanely. To state the obvious, one of the hardest parts of getting fit is to make and break habits. In conjunction with this series, we’re doing something cool over on the Ten Percent Happier app: we’re bringing back our Healthy Habits challenge, a 7-day course that pairs behavior change expert Kelly McGonigal and meditation teacher Alexis Santos. Each day, you’ll hear a short conversation with Dr. McGonigal about how to actually change habits in a beneficial way, without beating yourself up, followed by a meditation from Alexis that helps bring mindfulness to the whole endeavor. If you’re an app subscriber, you can check out the course anytime, but what’s really helpful is to do it with other people. The Healthy Habits Challenge kicks off in the Ten Percent Happier app on Monday, June 19. To join the Healthy Habits Challenge, just downloa

If you want to opt out of diet culture, then what should you actually eat? Today’s guest is endeavoring to answer this question. Rachel Hartley is a Certified Intuitive Eating Counselor and the author of a book called Gentle Nutrition: A Non-Diet Approach to Healthy Eating. In this episode we talk about:The basics of intuitive eatingHer thoughts on whether or not we should weigh ourselvesWhether or not adopting intuitive eating means living with your face in a cookie jar foreverHow her work has influenced her own body imageThe eight guidelines of gentle nutritionHer provocative contention that “the healthiest choice isn’t always the most nutritious choice”Her take on some of the critiques of intuitive eatingHer thoughts on trendy new weight loss drugs like OzempicFor tickets to TPH's live event in Boston on September 7:https://thewilbur.com/armory/artist/dan-harris/Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/rachael-hartley-615See Privacy Policy at https://art19.com/privacy and Ca

Most of us have an intuitive sense that there’s a pretty serious link between what we eat and how we feel. Today’s guest is here to explain the science behind that relationship.Dr. Uma Naidoo is a pioneer in the field of nutritional psychiatry and an expert on both the gut-brain connection and the food-mood connection. She is a Harvard-trained psychiatrist, a professional chef, and a nutrition specialist. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) and serves on the faculty at Harvard Medical School. And she is the author of a book called This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.In this episode we talk about:What the gut-brain connection is, how it works, and why it’s so importantHer contention that “we are in control of how we feel emotionally through the food choices we make every single day”How to leverage nutritional psychiatry to help you handle:---Anxiety---

Have you ever noticed that no matter how much shit you buy, it never really does it for you? There’s always that next purchase. I’m no anti-capitalist, but I don’t think it hurts to acknowledge the lie—or if you want to be generous, misunderstanding—at the core of the enterprise: that somehow acquisition will lead to lasting satisfaction. This insight about the limits of materialism is what animates my friends Joshua Fields Millburn and Ryan Nicodemus, who together, are known as the Minimalists. Several years ago, they released a documentary on Netflix. It focuses on how to declutter your stuff and life and how that can lead to decluttering your mind and reduced anxiety. They actually interviewed me for it—even though I am not really a minimalist—and to this day it is the interview that generated perhaps the most attention of any I have ever done. For years, people stopped me on the street about that one. Anyway, Joshua and Ryan are now bringing their documentary – aptly entitled “Minimali

Happy Friday, everybody. It’s time for another bonus meditation, and we’re going to stick with our current theme of Get Fit Sanely. This week on the podcast we talked with mobility experts Kelly and Juliet Starrett about how to stay pain-free and flexible even as you get older, and then Cara Lai helped us think about how to exercise without being motivated by subtle self-hatred.Obviously, a key part of fitness— from exercise to diet— is making and breaking habits. And that’s what today’s meditation is about: how when you’re in autopilot mode—a default setting for most of us— it is hard to change your behavior.  This meditation comes from the healthy habits course we produced over on the Ten Percent Happier app, which features Stanford psychologist Kelly McGonigal and meditation teacher Alexis Santos. To access the Healthy Habits Course, just download the Ten Percent Happier app wherever you get your apps or by visiting tenpercent.com. If you already have the app, just open it up and find “Healt

It’s an urgent question for so many of us: Can we exercise, can we take care of our bodies, without being driven by shame, self-loathing, or noxious comparison to other people?Our guest today has a unique perspective on this. Cara Lai is a former social worker and psychotherapist who is now a Buddhist teacher. She also used to be a marathoner. But in the last few years, her body has undergone some radical changes, leading her to some hard-won, fascinating, and deeply useful insights about how to strike the balance between taking care of your body and staying sane.In this episode we talk about:Practices for that moment when you’re getting out of the shower, see yourself in the mirror, and engage in a festival of self-judgmentThe surprising things that happened when Cara was forced to stop exercisingA counterintuitive mindfulness practice suggestion for those with exercise routinesWhen and why you should purposely do things you know are bad for youWhy we often resist ‘being in our bodies,’ why that’s OK, and ho

From the way we sit while watching TV to the way we put on our shoes, our days are filled with opportunities to improve our mobility–without getting all sweaty. That’s according to today’s guests, who are here to teach us about some simple ways to keep our bodies durable for as long as possible.Kelly and Juliet Starrett are the authors of the new book Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully. Their book covers 10 tests you can do to assess your mobility “vital signs” and 10 practices you can do to improve those vital signs and make your body work better.In this episode we talk about:What the Starrett's see as the shortcomings of “the fitness industrial complex” What mobility is, and why working on it is different from working out Why you should practice getting up off the ground without helpThe importance of your hip range of motionWhy the Starrett's recommend a minimum of 8,000 steps per day, not 10,000The ‘Old Man Balance Test’The ‘SOLEC test’The Starretts’ rec

If you’ve been listening to the podcast this week, you probably heard that we’re in the midst of a 3-week series on health and fitness – what we’re calling Get Fit Sanely. To state the obvious, one of the hardest parts of getting fit is to make and break habits. In conjunction with this series, we’re doing something cool over on the Ten Percent Happier app: we’re bringing back our Healthy Habits challenge, a 7-day course that pairs behavior change expert Kelly McGonigal and meditation teacher Alexis Santos. Each day, you’ll hear a short conversation with Dr. McGonigal about how to actually change habits in a beneficial way, without beating yourself up, followed by a meditation from Alexis that helps bring mindfulness to the whole endeavor. If you’re an app subscriber, you can check out the course anytime, but what’s really helpful is to do it with other people. The Healthy Habits Challenge kicks off in the Ten Percent Happier app on Monday, June 19. To join the Healthy Habits Challenge, just downloa

Everyone from the Buddha to the Stoics have exhorted us to remember that we’re going to die. So what are we to make of Dr. Mark Hyman? He’s a physician and a student of Buddhism who is just out with a new book, called, “Young Forever.” In it, he argues that your biological age can be reversed even as you grow chronologically older. So we decided to have him on, learn about his approach, and gently grill him on some of the things that made us most skeptical. This is the second part of our new six-part series, Get Fit Sanely series, where we are trying to help you to make sense of the noise around getting fit–and to do so without losing your mind.A little bit more about Dr. Hyman: He is a practicing family physician, the Founder and Senior Advisor for the Cleveland Clinic Center for Functional Medicine, and a  fifteen-time New York Times best-selling author. He also has his own podcast, called The Doctor’s Farmacy.In this episode we talk about:Whether there’s a tension between Mark’s approach and Budd

Most of us want to stay alive — and healthy — for as long as possible. But how to actually do that, given all the obstacles? What advice should we listen to? How do we find the time and motivation to follow it? And how do we do so without succumbing to what has been called the “subtle aggression of self improvement”?Today, we are launching an ambitious three-week series to tackle these questions. We are bringing on top experts from science and Buddhism who will talk about how to eat better, exercise smarter, and extend your lifespan. Guest number one is Dr. Peter Attia. He has trained at Stanford University, Johns Hopkins, and the National Institutes of Health. He’s the host of a popular health and fitness podcast called The Drive and the author of a new book called Outlive: The Science and Art of Longevity.In this episode we talk about:Why Peter kind of hates the word ‘longevity’The definitions of ‘lifespan’ and ‘healthspan’–and what we can do in five key areas to increase bothThe importance of exercise, inc

Starting next week, we’re launching a six part series where we’re going to talk to a vast array of experts on longevity, exercise, and diet — we’re calling it Get Fit Sanely.To kick the series off, I wanted to have our senior producer DJ Cashmere on, who’s the architect behind this project. You’re gonna hear him get really personal about how these issues have affected his own psychology, and you’ll hear a very thoughtful person talk about what he’s taken away from the months of research he’s done on these subjects. And, we’ll give you a taste of what it’s like here behind the scenes at Ten Percent Happier.Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/buddhist-beach-bodOther Resources Mentioned:No Excuses: Race and Reckoning at a Chicago Charter School — DJ’s audio documentary about his time as a teacherAdditional 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:

Mindful movement is an excellent way to integrate and even invigorate mindfulness while cultivating the power of curious awareness.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 “Gentle Mindful Movement.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It’s hard to be a human. No matter how good things are for you, being alive is still hard. Whatever your life circumstances are, we’re all subject to impermanence and entropy. This episode dives into a five-part Buddhist list for being stronger in the face of whatever life throws at you. Sister Dang Nghiem, who goes by Sister D, is a nun in the Plum Village tradition and a disciple of Zen Master Thich Nhat Hanh. She was born in Vietnam during the war, and is the daughter of a Vietnamese mother and an American soldier. Sister D experienced an unfathomable amount of loss before relocating to the US, where she became a doctor and later, after experiencing more loss, became a nun. She’s written several books and her most recent is Flowers in the Dark.In this conversation, Sister D shares her story, and then walks us through The Five Strengths of Applied Zen Buddhism which include trust, diligence, mindfulness, concentration, and insight.Content Warning: This episode covers difficult topics including dea

So many of us suffer over the issue of time management. Our guest today approaches the topic from research and personal experience and dives into how we can think more strategically about our time and aspire to build resilient schedules, rather than perfect ones. Laura Vanderkam is the author of several time management and productivity books. Her latest is Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters. Her work has appeared in The New York Times, The Wall Street Journal, and Fast Company. Laura’s TED Talk on “How to Gain Control of Your Free Time” has been viewed more than 12 million times, and she also hosts the podcast Before Breakfast. Her previous books include Off the Clock: Feel Less Busy While Getting More Done, I Know How She Does It: How Successful Women Make the Most of Their Time, What the Most Successful People Do Before Breakfast, and 168 Hours: You Have More Time Than You Think. In this episode we talk about: Why time is the great levelerWhy