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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This guest says you can thrive with anxiety. And the trick is learning to get comfortable with discomfort.

Dr. David H. Rosmarin is an associate professor at Harvard Medical School, a program director at McLean Hospital, and founder of Center for Anxiety, which services over 1,000 patients/year in multiple states. His most recent book is Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You.

In this episode we talk about:

• The difference between anxiety and stress
• How anxiety and distress can, paradoxically, improve our relationships with ourselves and others
• Why he's a proponent of exposure therapy
• How anxiety can be transmuted into love
• Why we often use anger to cover up fear and anxiety
• And the spiritual benefit of thinking the worst

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

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/david-rosmarin

Bringing mindfulness to walking is an opportunity to build awareness and relax the mind as you move about your day.

About Alexis Santos:

Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity -- a style of practice that's particularly useful during our crazy lives. Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.

To find this meditation in the Ten Percent Happier app, you can search for “Everyday Natural Walking.” 

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

Today we are dropping down our feed a conversation that I listened to recently that had a huge impact on me. It's from a great show that I'm sure many of you have heard of, On Being with Krista Tippett. It's been around for decades, and it explores the question of what it means to be human, how to do life better, how to live with each other in complex times.

Krista Tippett is a recent friend of mine, somebody who I have long admired and really, like – she was on the show just recently. They've got a new season of their show going right now, over on the On Being feed, which I highly recommend you check out. They're doing episodes on the intelligence of the human body, what AI might be calling us to as human beings, and much more.

They've also got a 20 year archive of conversations with people like Mary Oliver, John O'Donohue, and Desmond Tutu, which is pretty extraordinary. And this conversation, which, as I mentioned earlier, has had a big impact on me seems unfortunately quite relevant. It's about conflict and how to do it right: the difference between healthy conflict, which is an unavoidable part of life, and high conflict, which we see all around us these days, but which is avoidable.

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

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Practical tools for regulating your nervous system in stressful times.

Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma. She is the author of Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.

In this episode we talk about:

• What polyvagal theory is
• The case for understanding our nervous system
• The practical tools and exercises for changing our nervous system and learning to become more regulated
• The fact that our nervous systems aren't simply isolated, self-contained phenomena – they are social structures
• Our responsibilities for our own nervous system and the nervous systems of others

Full Shownotes: https://www.tenpercent.com/podcast-episode/deb-dana-rerun

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

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We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer.

Father Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He has received the California Peace Prize and been inducted into the California Hall of Fame. In 2014, the White House named Boyle a Champion of Change. He received the University of Notre Dame's 2017 Laetare Medal, the oldest honor given to American Catholics. He is the author of The Whole Language, Tattoos on the Heart, and Barking to the Choir.

In this episode we talk about:

• How Homeboy Industries began 34 years ago
• Boyle's practices for working with stress
• What he means when he says you have to put death in its place
• Motivating people through joy rather than admonition
• How to catch ourselves when we're about to demonize or be judgmental
• How to set boundaries
• How to dole out consequences without closing the doors to anybody
• And, Father Boyle's expansive and inclusive notion of God

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/gregory-boyle-rerun

Try this meditation with Alexis to explore an open, easy style of practice‚ which can lead toward more awareness throughout your day.

About Alexis Santos:

Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity -- a style of practice that's particularly useful during our crazy lives. Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.

To find this meditation in the Ten Percent Happier app, you can search for “Continuity of Awareness.” 

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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How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world.

Jerry Colonna is a leading executive coach who uses the skills he learned as a venture capitalist to help entrepreneurs. He is a co-founder and CEO of Reboot, the executive coaching and leadership development company, host of the Reboot Podcast, and author of Reunion: Leadership and the Longing to Belong, and Reboot: Leadership and the Art of Growing Up.

In this episode we talk about:

• How to avoid the pitfalls of virtue signaling and self-righteousness
• The term, "reunion" and how it relates to the stories of our ancestors
• What he means by, "the longing to belong"
• How we can learn to "do our first works over"
• The difference between equality and equity
• And his framing of, "content and container" to help guide good leadership

Related Episodes:

• Jerry Colonna, 'CEO Whisperer' and Reboot.io Founder
• The Art of Growing Up, Jerry Colonna

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jerry-colonna

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

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Plus, what happens if you don't repair, whether it's ever too late to repair, what "boundaries" actually are, and a helpful little tool for avoiding fights called the "MGI."

Dr. Becky Kennedy is a clinical psychologist, bestselling author, and mom of three. She is the author of Good Inside and the host of the podcast Good Inside with Dr. Becky. Her new TED Talk is called "The single most important parenting strategy."

In this episode we talk about:

• How to repair damage after a fight
• What happens if you don't repair
• Whether it's ever too late to offer a repair
• Whether "good inside" is a thesis for all of humanity
• Whether punishment is ever appropriate
• Dr. Becky's definition of "boundaries"
• A handy hack for avoiding fights called the "MGI"
• Whether or not Dr. Becky follows her own advice

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/becky-kennedy

Setting intentions regularly can be an incredibly effective and deeply satisfying tool to map out how you want to live your life.

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 “Daily Intention Setting.” 

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

A former nun explains how to deal with doom-scrolling, despair, and rage in the face of world events.

Kaira Jewel Lingo spent fifteen years as a monastic in Thich Nhat Hanh's Plum Village tradition. She is now a lay dharma teacher and is the author of We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption.

In this episode we talk about:

• How to stop doom-scrolling and what to do instead
• Why it's more important, not less, to take care of yourself in times of crisis
• How to take concrete action that reduces suffering
• Stories and lessons from the life of Thich Nhat Hanh

From Plum Village:

• An open letter to President Biden, guided meditations, and other resources

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/kaira-jewel-lingo-news