10% Happier with Dan Harris

Recorded live at the Omega Institute, Dan leads us through a loving-kindness meditation, followed by discussion with retreat co-leaders Jeff Warren and Sebene Selassie.

For more information on the next upcoming Meditation Party retreat, including scholarships available for BIPOC participants, visit Omega Institute.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Natasha Rothwell created, executive produced, and stars in the highly anticipated series How To Die Alone.

Natasha is best known for her Emmy Nominated performance in HBO's The White Lotus and is set to reprise her role as Belinda Lindsey in the third season of the series currently in production.

She is also known for her critically acclaimed work as a series regular, writer, director, and producer on HBO's Insecure, for which she has won a Peabody Award and received the 2022 NAACP Image Award for Best Supporting Actress in a Comedy.

Having previously written for Saturday Night Live, and after penning screenplays for Netflix, Paramount, and HBO Max— Natasha's original screenplay Black Comic-Con was selected for the 2021 Sundance Screenwriters Lab.

Her genre-bending feature, along with several other projects, are in development at her production company, Big Hattie Productions—founded in 2020 to focus on creating, producing, and developing projects that champion marginalized voices in subversive ways.

In this episode we talk about:

• Being alone vs being lonely
• How she handles her own tendencies toward people-pleasing and burnout
• Working with doubt, faith and the venerable cliche of "trusting in the universe"
• Envy (and how it's a partner to the scarcity mindset)
• Therapy
• Meditation
• Why she loves RomComs — and her issues with them
• And we go Behind the scenes in a TV writer's room — and why it's even tougher when the character is you

Related Episodes:

Kryptonite for the Inner Critic | Kristin Neff

Self-Compassion Ain't Always Soft | Kristin Neff

Non-Negotiables Playlist

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Full Shownotes: https://happierapp.com/podcast/tph/natasha-rothwell

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Meditation retreats are the object of much intrigue and even suspicion. So today, we're going to take you inside a 10-day silent meditation retreat that Dan recently did with his teacher, Joseph Goldstein. You'll also hear from Senior Producer, Marissa Schneiderman, who was fresh off a retreat of her own, with meditation teachers Alexis Santos and Andrea Fella.

In this episode we talk about:

• The ups and downs of retreats
• Some famous Buddhist listicles, including the five hindrances
• The importance of repetition
• We'll hear snippets of Joseph answering Dan's questions
• We find out what "cowboy dharma" is
• What it feels like to wear shit colored glasses
• How to stop getting caught in a mind trap
• And lastly, we listen to voicemails and answer audience questions!

Related Episodes:

Joseph 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 Are

#377. A More Relaxed Way to Meditate | Alexis Santos

Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan's Close Friend, Zev Borow)

#327 Uprooting Your Delusions | Andrea Fella

How to Take Risks (an Experimental Episode) | Marissa Schneiderman

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Full Shownotes: https://happierapp.com/podcast/tph/retreat-episode-829

In which Dan gets candid about a major life struggle, the practical takeaways, and a big new project.

In this episode:

• Dan shares news about what's next for him
• His strategies and lessons from a big career change including how to deal with conflict, anger and insomnia
• What he's learned about the power of self-compassion, the value of failure and how to gain perspective when you need it most

If you'd like to be a member of Dan's new community but a subscription isn't affordable for you, write to [email protected], and we'll hook you up, no questions asked.

Related Episodes:

Your Sleep Questions, Answered | Donn Posner

How To Sleep Better | Diane Macedo

Kryptonite for the Inner Critic | Kristin Neff

Check out all the offerings at DanHarris.com

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/dan-career-earthquake

Additional Resources:

• Download the Happier app today: https://my.happierapp.com/link/download

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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It's so easy, especially these days, to numb out. To get bored. To move through life on autopilot. There is even a scientific term for this: habituation.

Today we're talking to a researcher who co-authored a new book about the neuroscience of habit and how to wake up again. To make things exciting. Or as she says, to "re-sparkle".

Tali Sharot is a professor of cognitive neuroscience at University College London and MIT. She's written several books including The Optimism Bias and The Influential Mind. Her latest, co-written with Cass Sunstein, is called Look Again: The Power of Noticing What Was Always There.

In this episode we talk about:

• What habituation is and what's going on in the brain when it happens
• How it negatively impacts the joy we feel in life – and inversely – how it can make us stop noticing the bad stuff
• Key strategies for disrupting habituation and introducing change and variety into your life
• The interesting relationship between creativity and people who habituate slowly
• How habituation impacts our relationships
• Why it's important to break up the good experiences, but swallow the bad whole.
• How to wake up from a "technologically induced coma"
• How people emotionally habituate to dishonesty and lying
• And lastly, we talk about the dangers of habituating to a slow, incremental rise in tyranny – and how dis-habituation entrepreneurs can help

Related Episodes:

#345 How to Change Your Habits | Katy Milkman

How Turning Habits Into Rituals Can Help You At Home, At Work, And When You're Anxious | Michael Norton

Making and Breaking Habits, Sanely | Kelly McGonigal

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/tali-sharot-828

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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We also talk about: whether it is possible to be a failed meditator; grief versus mourning; and meditation tips for parents.

Sebene Selassie is a writer, teacher, and speaker who leads meditation, creativity, and nature-based practices for personal & collective liberation. Using ancient wisdom and modern science mixed with her own relational and relatable style, Sebene helps spiritually curious people explore the profound and sacred truth of belonging. She is trained as a meditation teacher, an integral coach, a practitioner of Indigenous Focusing Oriented Therapy for Complex Trauma (IFOT), and is a licensed hiking guide in New York State. She has taught classes, workshops and retreats online and in person for almost fifteen years. Sebene is a devoted student of mystic traditions, including astrology, and writes the popular newsletter Ancestors to Elements. Her first book, You Belong: A Call for Connection, is published by HarperOne.

Jeff Warren is a meditation instructor and writer, known for his dynamic and accessible style of teaching. He is the co-author of The New York Times best-selling Meditation for Fidgety Skeptics, founder of the nonprofit Consciousness Explorers Club, and co-host of the Mind Bod Adventure Pod. Jeff's Do Nothing Project streams for free every Sunday night on YouTube; his guided meditations reach millions of people through the Ten Percent Happier and Calm apps, as well as through his Substack, Home Base.

Jeff's mission is to empower people to care for their mental health, through the realistic, intelligent and sometimes irreverent exploration of meditation and personal growth practices. As someone with both ADHD and bipolar, he is big on destigmatizing mental health issues, and championing a neurodiverse outlook on life and practice.

Related Episodes:

How to Stay Calm No Matter What's Happening | Sebene Selassie and Jeff Warren

Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren

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Full Shownotes: https://happierapp.com/podcast/tph/omega-826

Recorded live at the Omega Institute, Jeff guides us through two different approaches to being attentive to our experience — followed by a discussion with Dan and Sebene.

About Jeff Warren:

Jeff makes meditation and practice accessible to diverse audiences in order to help people live more fulfilled and connected lives. He's taught meditation to suspicious journalists, US Army cadets, burned-out caregivers, Arizona cops, formerly-incarcerated youth, virtuoso popstars, distractible teens, and every other conceivable demographic of freethinker, including squirmy six-year old kids. He tries to do this in a way that's rigorous and clear and adventurous. You can find out more about him at jeffwarren.org.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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This Stanford psychologist has evidence that being a cynic is bad for your health, and offers a non-corny alternative.

Dr. Jamil Zaki is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. He's the author of The War for Kindness: Building Empathy in a Fractured World, and his new book is called Hope for Cynics: The Surprising Science of Human Goodness.

In this episode we talk about:

• What cynicism is, and why it's so appealing
• His own history as a "recovering cynic,"
• How to know if you yourself are a cynic
• A step-by-step guide to start developing the "hopeful skeptic" mindset
• How to get better at disagreeing with other people, including some rules of engagement
• And how to encourage kids not to become cynical

Related Episodes:

How (and Why) to Hack Your Empathy | Jamil Zaki

Reversing the Golden Rule | Jamil Zaki

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Full Shownotes: https://happierapp.com/podcast/tph/jamil-zaki-cynic

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

This is the first time you’ve ever been here, now. Pascal invites you to discover the vivid and mysterious experience of this new moment.

About Pascal Auclair:

Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. He is a co-founder of True North Insight and one of TNI’s Guiding Teachers.

To find this meditation in the Ten Percent Happier app, you can search for “Rediscover the Familiar.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

We all know that change is inevitable and impermanence is non-negotiable. But somehow it can feel surprising, maybe even wrong, when we personally hit turbulence. The Buddha had a lot to say about this, and so does our guest.

Kaira Jewel Lingo is a Dharma teacher who has a lifelong interest in blending spirituality and meditation with social justice. Having grown up in an ecumenical Christian community where families practiced a new kind of monasticism and worked with the poor, at the age of twenty-five she entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. She received Lamp Transmission from Thich Nhat Hanh and became a Zen teacher in 2007, and is also a teacher in the Vipassana Insight lineage through Spirit Rock Meditation Center. Today she sees her work as a continuation of the Engaged Buddhism developed by Thich Nhat Hanh as well as the work of her parents, inspired by their stories and her dad's work with Martin Luther King Jr. on desegregating the South.

In addition to writing We Were Made for These Times: Skilfully Moving through Change, Loss and Disruption, she is also the editor of Thich Nhat Hanh's Planting Seeds: Practicing Mindfulness with Children. Now based in New York, she teaches and leads retreats internationally, provides spiritual mentoring, and interweaves art, play, nature, racial and earth justice, and embodied mindfulness practice in her teaching. She especially feels called to share the Dharma with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families. Her newest book, co-written with Marisela B. Gomez and Valerie Brown, is Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation.

In this episode we talk about:

• waking up to what's happening right now
• trusting the unknown (easier said than done)
• A Buddhist list called the five remembrances
• how gratitude helps us in times of disruption
• And accepting what is (and why this is different from resignation or passivity)

Please note: There are brief mentions of domestic violence, abuse, the suffering of refugees, and war in this episode.

Related Episodes:

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo

How to Keep Your Relationships On the Rails | Kaira Jewel Lingo

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.happierapp.com/podcast/tph/kaira-jewel-lingo-390

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install