10% Happier with Dan Harris

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

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A comprehensive strategy for setting and maintaining boundaries—and respecting other people's boundaries.

Nedra Glover Tawwab, MSW, LCSW, is the author of bestsellers Drama Free and Set Boundaries, Find Peace. She is a licensed therapist, and sought-after relationship expert and has practiced relationship therapy for 15 years. Tawwab is the founder and owner of the group therapy practice, Kaleidoscope Counseling.

In this episode we talk about:

• The definition of boundaries
• Leading with love when it comes to boundary setting
• Tawwab's taxonomy of boundaries
• How to summon the courage to set and maintain boundaries, even when it's hard
• How to respect other people's boundaries, even when they aren't clear about what they might be

Related Episodes:

How to Handle Family Drama | Nedra Glover Tawwab

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nedra-glover-tawwab-2023-rerun

Not thinking is not the point of mindfulness. We know, shocking! Emotions and thoughts are inextricably linked: know them to know yourself.

About Cara Lai:

Cara Lai has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she’s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA. 

To find this meditation in the Ten Percent Happier app, you can search for “Can’t Stop Thinking.” 

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

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 we talk about:

• What it's like to work with her husband
• The value of marriage counseling, even when you're not on the cusp of divorce
• Her resistance to meditation, and what she does instead
• The upsides of anxiety
• Her surprising fear of public speaking
• Menopause and the whole idea of "growing old gracefully," whatever that means

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/kelly-ripa-690

Additional Resources:

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

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

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Frequent guest Sam Harris discusses life after quitting Twitter and the metaphysics of meditation along with special co-host and brother Matt Harris.

Sam Harris is a neuroscientist, philosopher, and author of five New York Times best sellers. His work covers a wide range of topics—neuroscience, moral philosophy, religion, meditation practice, political polarization, rationality—but generally focuses on how a growing understanding of ourselves and the world is changing our sense of how we should live. His books include The End of Faith, The Moral Landscape, Free Will, Lying, and Waking Up. Sam hosts the popular Making Sense podcast and is the creator of the Waking Up app, which offers a modern approach to living a more examined life, through both in-depth mindfulness training and secular wisdom. Sam has practiced meditation for over 30 years and has studied with many Tibetan, Indian, Burmese, and Western meditation teachers, both in the United States and abroad. He holds a degree in philosophy from Stanford University and a Ph.D. in neuroscience from UCLA.

In this episode we talk about:

• The psychological benefits of quitting Twitter
• Vipassana meditation vs. Dzogchen
• The practice of looking for the looker
• Sam's views on the metaphysics of meditation and psychic powers

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sam-harris-2023

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

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What the ancient Greek philosophers discovered about how to do life better.

Tamar Gendler is dean of the Faculty of Arts and Sciences, Vincent J. Scully Professor of Philosophy, and Professor of Psychology and Cognitive Science at Yale University. Her Open Yale course "Philosophy and the Science of Human Nature" has hundreds of thousands of views. An updated version of this course will be available on the Coursera website this spring.

In this episode we talk about:

• The tension between our animal nature and our spiritual/intellectual nature
• How to define concepts such as "virtue", "morality" and "the soul"
• Whether living a moral life actually makes you happy
• The similarities and differences between ancient Greek philosophy & Buddhism
• And how Tamar has applied all of this to her own life

Related Episodes:

• How (and Why) to Hug Your Inner Dragons | Richard Schwartz
• An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/tamar-gendler

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 the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

To find this meditation in the Ten Percent Happier app, you can search for “Soothing Resentment’s Burn.” 

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.

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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 Meditation Center in California. He is the author of 16 books which have sold 2 million copies, and the co-founder of Cloud Sangha.

Diego Perez is a #1 New York Times bestselling author who is widely known on Instagram and various social media networks through his pen name, Yung Pueblo. Online he has an audience of over 3 million people. Diego's books are Inward, Clarity & Connection, Lighter, and The Way Forward.

In this episode we talk about:

• How and why to maintain a daily meditation practice
• The importance of community
• The limits of the thinking mind
• How to handle conflict
• How to love without being attached

Related Episodes:

• Jack Kornfield talking about forgiveness and uncertainty on the pod
• Yung Pueblo's past appearance on the pod
• Dan Clurman and Mudita Nisker on effective communication

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

Further resources:

• Diego's latest book: The Way Forward
• Diego's Newsletter
• Diego's Instagram
• Wisdom Ventures
• A note on Cloud Sangha: Jack Kornfield is a co-founder of Cloud Sangha, where you can turn your challenges into compost for growth and change. Come use your real-life experiences to rehearse living mindfully so you can be the best version of yourself, more often. Join us online to navigate the ups and downs of life together, and find inner freedom along the way. Use the code "TENPERCENTHAPPIER" to receive 30% off.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-pueblo

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

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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 of Living Biblically" and "The Know-It-All." He has told several Moth stories, has given several TED talks that have amassed over 10 million views. His latest book is "The Puzzler," which Booklist called "ridiculously entertaining," and The New York Times called "a romp, both fun and funny."

In this episode we talk about:

• The "puzzle mindset" and how it can change the way you approach your problems
• Creating a puzzle that will take billions of years to solve
• How puzzles can help us during dark times
• The dark side of the puzzling world
• How his gratitude project made him better at talking to himself
• Learning to appreciate everyday objects and people he sees all the time
• How pretending to be a good person helped him actually learn to be one – most of the time

Sign up for Dan's weekly newsletter here

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Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/aj-jacobs-688

Additional Resources:

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

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 taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life. 

To find this meditation in the Ten Percent Happier app, you can search for “Daily Gratitude Booster.”

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.

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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 Jersey, he is the author of several books, including the best-seller Say What You Mean: A Mindful Approach to Nonviolent Communication as well as his newest book, Your Heart Was Made for This: Contemplative Practices for Meeting a World in Crisis with Courage, Integrity, and Love.

In this episode we talk about:

• 26 qualities for both navigating and positively impacting a chaotic world
• What inspired the title of his newest book
• Why the cultivation of attention and aspiration can be transformative tools
• How mindfulness isn't just about feeling good
• Why joy can help us to persevere through challenges
• And How to reframe the concept of devotion so that it can apply to your everyday life

Related Episodes:

• Oren Jay Sofer, Practicing Mindful Communication
• Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering)
• Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay Sofer

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/oren-jay-sofer-new-heart